TASK 1: WARMUP
AMRAP 3 mins
1-2-3-4-5-6-7-8-9-10...
. Burpees
. Situps
TASK 2: STRENGTH
A. Superset for 4 rounds
. 15 hip thrusts
. 45s wallsit
B. Circuit for 4 rounds
. 12 kneeling squats
. 12 good mornings
. 12/side Glute kicks
C. Superset for 3 rounds
. 15 Bench dips
. 30 1/2 close grip pushups
TASK 4: ACCESSORIES
. Side leg raises
3 sets, 15 reps
TASK 4: CORE
. Russian twists
200 reps
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
