WARMUP
EMOM X 6 MINS
. 8 Goblet squat
TASK 1: WEIGHTLIFTING
A. Squat clean
Every 45s x 30 rounds
B. Clean pull
5 sets, 3 reps
TASK 2: STRENGTH
A. Back squat
8 sets, 4 reps
Go every 2 mins
B. Hip thrust
3 sets, 10 reps
C. Banded leg curls
150 reps
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
