WARMUP
5 min EMOM
. 25s wall-sit + 6 jump lunges
TASK 1: WEIGHTLIFTING
A. Clean and jerk
In 12 mins build up to a heavy single
TASK 2: STRENGTH
A. Back squats
In 15 mins build up heavy single
B. OH lunges (bar loaded)
3 sets, 6 reps/side
TASK 3: ACCESSORIES
A. Alt. For 3 rounds
. 10 bicep curls
. 15 diamond pushups
B. Alt. For 3 rounds
. 30 face pulls
. 15 side lateral raises
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
