Updated: Jan 20, 2020
Warm up :
A. 2 rounds 1 minutes Bike @low intensity 5 Single leg deadlift with KB/DB 30M KB Single arm OH walk
B. Goblet squat hold + ankle shift 2 sets , 10 reps/side
Strength:
A. Back squat
3 Reps , Every 2-minutes x 6 Rounds
Conditioning:
Every 2:30 x 5 Rounds
12 pistol squats 9 Hang Power Clean 135/85 lbs 6 Front Squat 135/85 lbs
Accessories:
A. banded legs curl
3 sets , 50 reps
B. pallof press
3 sets , 20/side
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
