WARMUP
A. Single under
EMOM 2 mins
100 reps
B. Double / Triple unders
30s on : 30s off x 6 rounds
TASK 1: WEIGHTLIFTING
A. Hang Power Snatch + 2 OHS
EMOM 15 mins
TASK 2: STRENGTH
A. Deadlift
4 sets, 8 reps
TASK 3: CONDITIONING
18 min AMRAP
. 35 D.Us
. 10 OHS 75 /55 lbs
. 15 / 12 cal row/bike
. 10 thrusters 75 / 55 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
