WARMUP
3 rounds:
. 5 burpees
. 10s dead hang
TASK 1: GYMNASTICS
10 ROUNDS ( 1 min on : 1 min off )
. 5 to 8 T2B
. 10 situps
. Max toes touches
TASK 2: CONDITIONING
EMOM X 20 MINS
Min 1: max rep hang power clean 75/55lb
Min 2: max reps burpees facing bar
Min 3: max reps shoulder to overhead 75/55lb
Min 4: Rest
TASK 3: ACCESSORIES
4 ROUNDS
. 30 face pulls
. 10 lateral side raises
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
