WARMUP
3 rounds
. 10s hollow rock
. 20s/each side plank
. 5 pushups
TASK 1: GYMNASTICS
A. Strict HSPU / seated shoulder press
5 rounds x every 90s
. 3-10 reps
B. Kipping HSPU
5 rounds x 2 mins
10 reps + 30s hold top position with elbows fully locked
C. Accumulate 180s back ext. hold
TASK 3: CONDITIONING
2 rounds
. 20 shoulder to overhead 135/95 lbs
. 50 D.U
. 50 H.R pushups
. 50 D.U
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
