WARM UP
3-MINUTE
TASK 1 : WEIGHLIFTING
A. CLEAN PULL + HANG POWER CLEAN
EVERY 90S X 8 ROUNDS
B. SQUAT CLEAN
EVERY 90S X 6 ROUNDS
TASK 2 : STRENGHT
A. BACK SQUAT
3 SETS , 6 REPS
B. SUPERSET X 3 SETS
15 HIP THURST
6/SIDE DB OH LUNHES
C. SUPERSET X 3 SETS
8 TO 12 STRICT PULLUP
12 BICEPS CURL ( BARBELL LOADED )
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
