TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: CONDITIONING
5 Sets, 5 min AMRAP
. 15 DL
. 30 DUs
. 15 Box Jumps
. 30 DUs
. 15 V-Ups
Rest 2 mins Between
TASK 3: ACCESSORY
A. Superset for 4 rounds
. 30 glutei bridges
. 30s back extension hold
B. Superset for 3 rounds
. 30s Side plank
. 30 DB Romanian Deadlifts
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
