WARMUP
2 rounds
. 10 sit ups
. 10 toe touches
. 5 DB C&J
TASK 1: CONDITIONING
TEAM OF 2
5 rounds
. 30 DB Hang clean & jerk
. 30 T2B
5 rounds
. 30 DB OH lunges
. 30 pullups
5 rounds
. 30 hang squat clean
. 30 situps
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
