WARMUP
EMOM X 8 mins
Min 1 : 30s Assault Bike
Min 2 : warm up for power clean
TASK 1: CONDITIONING
A. Every 2 mins x 8 rounds
. 12 cal AB
. 15 sit uup
. 1 power clean @ heavy
Rest 4 min
B. EMOM x 10 mins
. Min 1: 20s AB
. Min 2: 20s devil press
. Min 3: 20s pushup
TASK 2: CORE
EMOM X 12 mins
. Min 1: 30s Russian twists
. Min 2: 30s toe touch
. Min 3: 30 sit ups
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
