TASK 1: WARMUP
3 Rounds
. 5 inch worm
. 10 high knees
. 15 lateral hops
TASK 2: STRENGTH
A. Superset A1, A2 For 3 Rounds
A1. 8 Bulgarian Split Squats
A2. 15 Good Mornings
B. Box Step Up
(One foot on the box)
10 reps, 3 sets
C. Superset C1 & C2 for 3 Rounds
C1. 20 Leg Curls
C2. 20/side Side Leg Raises
D. Bench Dips
5 Rounds (30s on : 30s off)
TASK: CORE
Inchworm into 5s Hollow Hold
5 reps, 5 sets
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
