WARMUP
EMOM X 6 mins
Min 1: 30s bike
Min 2: 20s H.S hold
Min 3: 5 rope climbs with feet on ground
TASK 1: CONDITIONING
TEAM OF 3
. 120/100 cal AB
. 60 HSPU
. 30/22 CAL SKI
. 100/80 cal AB
. 40 HSPU
. 20 RMU
. 80/60 cal AB
. 20 HSPU
. 10 rope climbs
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
