WARMUP
3 ROUNDS
. 7 burpees
. 3 pushups
. 30s plank
TASK 1: STRENGTH
A. Every 2 mins x 5 rounds
. 2 strict press
. 3 push press
. 4 push jerk
B. Every 3 mins x 4 rounds
. 8 chin ups
. 20 ring rows
TASK 2: CONDITIONING
TEAM OF 2
10 ROUNDS
. 200m run together
. 20 wallballs (as high as possible)
Time cap: 25mins
TASK 3: ACCESSORIES
3 ROUNDS
. 30 banded T
. 30 banded W
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
