TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: amrap 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: POWER CLEAN
Every 30s, 1 rep for 20 reps, build up
TASK 3: STRENGTH
A. Front Squat
EMOM 8 min, 2 reps build up
TASK 4: CONDITIONING
18 min AMRAP
. 200m run
. 20 burpees
. 20 thrusters 45 / 35 lbs
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
