WARMUP
. 400m run
. 30s HS hold
. 20 pushups
TASK 1: STRENGTH
A. Push press
Every 2 mins x 5 rounds
. 8 push press
B. Superset for 4 rounds
. 8/side one arm DB Seated shoulder press
. 8 barbell row
Go every 2 mins
TASK 2: CONDITIONING
2 mins on : 2 mins off X 5 Rounds
. 4 box step up
. 8 burpees box jump over
. Row Max cal in remaining time
Score : Total cal of 5 Rounds
TASK 3: CORE
3 rounds
. 30 to 5o Russian Twist
. 10 pike on the rower
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
