WARMUP
EMOM 4 mins
Min 1: 45s wall sit
Min 2: 15 air squats
TASK 1: WEIGHTLIFTING
A. Power clean and push jerk
EMOM 12 mins start at 80%
TASK 2: STRENGTH
A. Back squats
4 sets, 10 reps
TASK 3: CONDITIONING
3 ROUNDS - FOR TIME
. 7 Clusters 155 / 105
. 3 rope climbs
Time cap: 9 mins
TASK 4: ACCESSORY
3 ROUNDS
. 20 barbell bicep curls
. 30 good mornings (empty bar)
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
