WARMUP
2 ROUNDS
. 20 barbell rows
. 10 pushups
TASK 1: CONDITIONING
TEAM OF 3
5 ROUNDS
. 15 BAR M.U
. 4M HSW (each) OR 20 HSPU
. 20 clean and jerk
. 30 box jumps
Male: 135 - 185 - 205 - 225 - 245 lbs
Female: 85 - 105 - 115 - 125 - 135 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
