WARMUP
2 rounds
. 200m run
. 20s HS hold
. 30s hollow rock hold
TASK 1: STRENGTH
A. 6 sets, Go every 2:00 mins
. 3 deadlift
. 3 deficit HSPU
B. 4 sets, go every 1:00 min
. 10 deadlift 50% from (A)
C. Weighted strict chin up
3 reps. Go every 90s x 5 rounds
D. Strict dips
5 reps, every 90s x 5 rounds
TASK 2: CONDITIONING
AMRAP X 15 mins
. 400m run
. 7 burpees DB Power clean
. 7m HS walk / HSPU
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
