20.7.15

A. Early Morning Session

1. Run on grasss or Row for 25-30 min continuous zone 3

Rest 8 hours

Evening Session

B. Strength

1. Back Squat on the second minute

80% - 3 reps
85% - 3 reps
80%-  4-5 reps
85% - 4 reps

C. Skill

3 sets of wrist wall Handstand or Forearm supported Handstand paired with shoulder Extension with weighted bar 5 reps

D. Metcon

For Time

7 Full Snatch (60-70% * in case you don't feel very well power snatch)
21 HSPU
9 Burpees over bar
5 Full Snatch
15 HSPU
9 Burpees over bar
3 Full Snatch
9 HSPU
9 Burpees over bar