TASK 1 WARMUP
. 100 Single unders
. 20 Situps
. 100 Single unders
. 20 Air squats
. 100 Single unders
TASK 2: CONDITIONING
A. 15 min AMRAP
. 35 DUs
. 9 DB Hang snatch (R)
. 4 strict pull-ups
. 9 DB hang snatch (L)
. 4 strict T2B
Rest 5 mins
B. 15 min EMOM
Min1: 50 lateral hop over object
Min2: 8 - 12 pullups
Min3: 6 Devil Press
Min4: 8-12 T2B
Min5: Rest
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
