TASK 1 : WARM UP
. 2 Rounds
30s Down up
30s plank
No rest between Rounds
. 2 Rounds
30s jumping jacks
30s Glute Bridge
No rest between Rounds
TASK 2 : POWER
6-Minutes Emom
3 Triple extension + 7 Single Hops over the line Or Object
TASK 3 : CONDITIONING
2 Sets x 9 -Minutes Amrap
35 DUs ( 35 jumping jacks or 70 single under );
21 Box jump or object ( No Rebound )
15 Glute Bridge
9 jumping lunges
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
