WARMUP
1 rounds
. 10 cal row
. 35 D.U
1 rounds
. 5 power snatch
. 5 STOH
1 rounds
. 5 T2B
. 5 HSPU
. 5 lunges
TASK 1: CONDITIONING
TEAM OF 2
A. 15 min AMRAP
. 50 power snatch 95/65 lbs
. 75 D.U
. 40 T2B
. 75 D.U
. 30 STOH 95/65 lbs
. 75 D.U
. 20 strict pull up
. 75 D.U
Rest 1 min
(Rest 5 mins)
B. 15 min AMRAP
. 30/27 cal row
. 30 box jump over
. 30 OH lunges 95l65
Rest 1 min
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
