WARMUP
30s on : 30s off
. Single unders
2 rounds
25s on : 35s off
. Double unders or practice double under
8 rounds
TASK 1: WEIGHTLIFTING / POWER
A. Power snatch / box jumps (no rebound)
Every 90s x 10 rounds
. 2 power snatch TNG + 2 high box jumps
TASK 2: CONDITIONING
20min AMRAP
. 35 D.Us or 50 single under
. 10 box jump 24/20"
. 10 alt. DB hang snatch
. 10 bar muscle ups or chest/pull up after each 3 rounds
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
