WARMUP
. 200m run
. 10 cal AB
TASK 1: ENDURANCE
TEAM OF 3
A. FOR TIME
. 400m run (together)
. 150/120 cal AB (split anyhow)
. 800m run (together)
. 120/90 cal AB (split anyhow)
. 1200m run (together)
. 90/30 cal AB (split anyhow)
على طول البارت الثاني مافي رست
B. Accumulate 5 mins plank
One work, 2 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
