EMOM X 6 mins
Min 1: 30s row
Min 2: 30s (3 bar M.U, max burpees)
X3 sets , rest 1 min
Note : scale down (skip the burpees Min 2 and practice mu)
. SUPERSET FOR 4 ROUNDS
. 8/side DB chest press
. 15 banded pull-up
Rest 1 min
SUPERSET FOR 4 ROUNDS
. 8 2XDB push press
. 8 2XDB seal row
Rest 1 min
EMOM X 8 MIN
. 30 D-ball bear hug walk
. 15 diamond pushups
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges
Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and
Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back
