Warm up :
3-minutes Any Machine @easy Pace
Strength:
A. Front Squats
5 sets , 2 reps @85%
B. Strict press
3 sets , 8 Reps
C. Barbell Row
3 sets , 8 Reps
Conditioning:
5 Rounds
2-minutes ON : 2-minutes OFF
21/18 Cal Rowing
21 wall ball
*(Extra work)
Accessories:
A. Alternate For 3 Rounds
20 Banded legs curl
5/Side Split Squat
B. banded pallof press (Squat position)
3 sets , 12/Side
C. Weighted plank
3 sets , 45s to 60s
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
