WARMUP
. 2 mins row
. 10 inch worm
. 10 burpees
TASK 1: CONDITIONING
TEAM OF 4
3 ROUNDS
( 2 PARTNERS WORK, 2 PARTNERS REST )
. SYNC 50 sumo deadlift high pull 95 / 65 lbs
. SYNC 50 pull-ups
(ALL 4 PARTNERS)
. SYNC 50 burpees facing bar
( 2 PARTNERS WORK, 2 PARTNERS REST )
. SYNC 50 OHS 95 / 65 lbs
THEN, ROW:
5000M
(ONE WORK AT A TIME)
TIME CAP: 45 mins.
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
