WARMUP
2 ROUNDS
. 200m row
. 8 V-ups
TASK 1: STRENGTH
A. 5 ROUNDS X EVERY 2 mins
. 5 front squats
. 1 seated legless rope climb
B. 4 ROUNDS x EVERY 2 mins
. 12 barbell rows
. 4 dips ( weighted if possible )
TASK 2: POWER
EMOM X 16 mins
Even: 15s max cal Assault bike
Odd: 8 box jump over ( without touching box )
TASK 3: CORE
3 ROUNDS
. 25 pallof press
. 50 side bends
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
