Warm up :
Tabata @ any machine
Weightlifting:
A. Power Snatch
10 sets , 2 Reps Every Minute
Strength:
A Push Press
5 sets , 5 reps
B. Alternate for 5 Rounds , Every 3-minutes
3 chin up ( weighted if possible)
20 banded triceps extension
CORE:
A. Landmine Twist
5 sets , 8 reps/side
B. Sandbag Bear Hug
4 sets , 45 seconds
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
