WARMUP
3 ROUNDS
. 5 push ups
. 20 static plate OH hold
. 30s plank
TASK 1: STRENGTH
A. Superset for 4 rounds
Go every 3 mins
. 8 push press @build up
. 4 strict HSPU
. 20s wall support HS hold
B. Superset for 4 rounds
Go every 3 mins
. 12/side half kneeling shoulder press
. 8 diamond pushup
C. Superset for 4 rounds
Go every 3 mins
. 12/side DB row
. 12 bicep curls
TASK 2: POWER
6 ROUNDS x every 2 mins
. 5 weighted box jumps
. 10 KB swing
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
