WARMUP
3 ROUNDS
30s on : 30s off
. Single under
3 rounds
20s on : 40s off
. Double under
TASK 1: WEIGHTLIFTING / SKILLS
A. Hang squat snatch / Double under
12 rounds, go every 90s
. 2 hang squat snatch @ build up
. 15 double unders or 20s practice Double under
TASK 2: CONDITIONING
18min AMRAP
. 3 power snatch 135 / 95 lb
. 24 air squats
. 200M Run
TASK 3: CORE
. Plank
Accumulate 5 mins -maintain with good Form or rest as you needed
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
