TASK 1: WARMUP
3 ROUNDS
. 25 Jumping Jacks
. 25 seconds Plank
. 25 seconds Back Ext. Hold
TASK 2: STRENGTH (UPPER-BODY)
A. Superset for 3 Rounds
. 15 Bench Press
. 15 Bicep Curls
B. Superset for 3 Rounds
. 15 Barbell Rows
. 30 Bench Triceps Dips
C. DB Pullover
3 sets, 15-20 reps
TASK 3: CONDITIONING
5 ROUNDS
. 15 Power Snatch 95/65lbs or DB
. 30 Lateral Hop over Bar
. 60 DU’s/120 single unders
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
