Updated: Jan 16, 2021
WARMUP
EMOM x 10 mins
Min 1: 45s any machine
Min 2: 30s plank + 5 pushups
TASK 1: STRENGTH
A. Every 90s x 6 rounds
. 1 squat clean + 1 hang squat clean
. 6 box step up with 1xDB 22.5 / 15 kgs
B. Strict pull up, 5 reps
EMOM x 5 mins
TASK 2: CONDITIONING
3 ROUNDS, 5 min AMRAP , 2min rest between rounds
. 400m run
. 40 wallballs
. Max abmat sit ups
TASK 3: ACCESSORIES
Banded good morning
4 sets, 45s on , 15s rest
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
