WARMUP
3 ROUNDS
. 30 jumping jacks
. 30 mountain climbs
. 30s plank
TASK 1: CONDITIONING
TEAM OF 2: FOR TIME
. 100 box jumps 30/24”
. 150 Alt. DB snatch 22.5. / 15 kg
. 100 Burpees box jumps
. 150 Alt. DB clean and jerk
. 100 wighted sit up
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
