TASK 1: WARM UP
A. 2 min AMRAP @ easy pace
. 10 Burpees
. 10 Jump Squats
2 min rest
B. 2 min AMRAP @ easy pace
. 10 Burpees
. 10 HR Pushups
TASK 2: GYMNASTICS
A. T2B
5-7 reps OR Toes To DB
Go every 60s x 10 rounds
B. Strict Pull-ups
3-5 reps OR 8 DB Row
Go every 60s x 10 rounds
TASK 3: ACCESSORIES
A. Superset for 3 rounds
. 12 Hip Thrusts
. 30s Hollow Rack
B. Superset for 3 rounds
. 45s WallSit
. 30s/side side plank
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
