WARMUP
3 ROUNDS
. 30s Glute bridges
. 20 squat pull through
. 10s/side plank
TASK 1: WEIGHTLIFTING
A. Squat snatch
EMOM X 12 mins
B. Squat snatch (TNG)
5 sets, 3 reps, go every 90s
TASK 2: STRENGTH
A. Back squat
Every 2 mins, 3 sets, 5 reps @ 70%
B. Superset for 4 rounds
. 16 DB OH lunges @ AHAP
. 8 strict T2B
Go every 2 mins
TASK 3: ACCESSORIES
Superset for 3 rounds
. 50 banded leg curls
. 15 DB OH situps
*Extra: 12 min easy jog
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
