WARM UP
3-MINUTES ANY MACHINE
THEN
5 SETS , 2 REPS
HIGH BOX JUMP
TASK 1 : WEIGHTLIFTING
A. 3 POWER CLEAN
10 Rounds, Every 90-SECONDS
NOTE:
1 TO 5 ROUNDS START FROM 50% TO 80%
6 TO 10 ROUNDS START FROM 60% TO 85%
B. Squat snatch
EMOM X 15-MINUTES
C. SNATCH PULL
5 Sets, 5 Reps
TASK 2 : STRENGTH
A. BACK SQUAT
2 SETS , 10 REPS
B. BANDED LEG CURL
3 SETS , 40 REPS
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
