WARMUP
3 ROUNDS
. 10 air squats
. 10 situps
. 20s plank
TASK 1: CONDITIONING
TEAM OF 2
. 80 power clean 135 / 95 lbs
. 120 burpees over the bar
. 80 power snatch 135 / 95 lbs
Rest 3 mins
. REPEAT BUT FROM BOTTOM TO TOP
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
