TASK 1: WARM UP
3 ROUNDS
. 5 Inch worm
. 5 Burpees
. 20 High Knees
TASK 2: GYMNASTICS
10 ROUNDS
. 3 Russian Pushups
. 2 Dragon Flags
. 1/side Pistol (on the box)
TASK 3: CONDITIONING
50 ROUNDS
. 1 HSPU
. 2 Pushups
. 3 Thrusters
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
