TASK 1: WARMUP
Blood Flow:
2 Rounds
. 30s Down ups
. 30s Plank
(No rest in between)
2 Rounds
. 30s Jumping Jacks
. 30s Hollow Rack Hold
(No rest in between)
TASK 2: ENDURANCE
(INTENISTY OPTION)
A. 10 ROUNDS
MIN 1: Run
MIN 2: Walk
Rest 5 mins
B. 10 ROUNDS
MIN 1: 30s Run
MIN 2: 30s Walk
Total time: 35 mins
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
