WARMUP
EMOM 9 MINS
Min 1: 50s any machine
Min 2: 40s plank
Min 3: 30s HS hold
TASK 1: STRENGTH
A. EMOM X 8 mins
. 3 front squats + 1 to 5 strict HSPU
Immediately into:
B. 10 min window
Find one rep max
. Thruster
Then 50 reps of:
Thruster @ 40% of one rep max
TASK 2: CONDITIONING
Every 2:30 mins x 5 rounds
. 20 / 14 cal AB
. 20 pushups
TASK 3: ACCESSORIES
3 rounds
. 12/ half kneeling shoulder press @light weight
. 30 banded tricep pushdown
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
