WARMUP
3 Rounds
. 10 hollow rocks
. 15s hollow hold
. 30s back ext. hold
TASK 1: GYMNASTICS
A. EMOM X 10 mins
Min 1: 12 to 15 HSPU
Min 2: 1 to 3 legless rope climb
B. Superset for 3 rounds
. 30 face pulls
. 8/side seated DB press
TASK 2: STRENGTH
A. Back squat
3 sets, 8 reps, go every 3 mins
TASK 3: CONDITIONING
Every 6 mins x 3 rounds
Rest 3 mins between
. 400m run
Then, AMRAP:
. 12 wallballs
. 12 DB snatch
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
