TASK 1: WARMUP
. 10 Inch worm
. 10 HR pushups
. 10 Alt. Lunges
x 2 ROUNDS
TASK 2: STRENGTH
A. Superset for 3 rounds
. 21s Goblet squat
. 4 vertical jumps
B. Superset for 3 rounds
. 20 DB RDL
. 30 Glutei bridges
C. Superset for 3 rounds
. 10 Alt. Lunges
. 10 box step up
TASK 4: CORE
. Side plank rotation
4 sets, 30s
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
