WARMUP
2 ROUND
. 10 Burpees
. 10 pushups
. 15 sit ups
TEAM OF 3
3 ROUNDS
. 60 Alt. One arm DB hang clean and jerk 30 / 22.5kgs
. 10 legless rope climb
3 ROUNDS
. 40 Alt. One arm DB devil press 30 / 22.5kgs
. 10 rope climb
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
