RARE 🇧🇭 (COMING SOON)
WARM UP :
Amrap 4-minutes
6 shuttle Run
10 Walking lunges
10 V- up
Conditioning:
Alternate A and B for 6 Rounds , Rest 2-minutes After Each A & B
A. Amrap 3-minutes
12/9 cal Assault bike ( only arms)
Then Amrap
12 One arm DB STOH (R)
24 Hop over the DB
12 One arm DB STOH (L)
B. For time
2 Rounds
21 Box step up
12 Lateral Box jump
6 burpees Box jump
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
