TASK 1 : INTERVAL
ROW/BIKE
. 500M ROW
. 25/20 CAL BIKE
REST 2-MIN BETWWEN
X 4 ROUNDS
TIME CAP 25-MINUTES
TASK 2 : STRENGTH
A. BENCH PRESS
. 5 SETS , 5 REPS
B.SUPERSETS FOR 3 ROUNDS
.12 BD FLY
.30 FACE PULL
C. BARBELL ROW
5 SETS , 5 REPS
D. SUPERSETS FOR 3 ROUNDS
.12 BD PULL OVER
.30 BANDED TRICEPS
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
