TASK 1: WARMUP
3 ROUNDS
. 5 Burpees
. 30s Plank
TASK 2: CONDITIONING
FOR TIME
. 50 Burpees
. 25 Power clean 115 / 85 LB
. 50 D.Us
. 25 STOH 115 / 85 LB
. 50 Burpees
. 25 Sumo Deadlift High Pull 115 / 85 LB
. 50 D.Us
TASK 3: ACCESSORIES
Superset for 3 rounds
. 12 DB Fly
. 15 Pullover
Superset for 3 rounds
. 15 DB Lateral raises
. 30 DB Shrugs
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
