TASK 1: WARM UP
2 ROUNDS
. 50 Jumping jacks
. 20s Plank
TASK 2: POWER
5 ROUNDS
. 30s wall-sit
. 5 kneeling jumps
TASK 3: STRENGTH (LOWER BODY)
A. Walking lunges
4 sets, 30m
B. Hip thrust
4 sets, 15 to 20 reps
TASK 4: CONDITIONING
3 ROUNDS
. 400m Run
. 25 Thrusters ( DB 22.5/15kg ) ( Bar 95/65lb)
TASK 5: CORE
Superset for 3 rounds
. 10s star side plank
. 45s plank
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
