28.7.15

A. Warm up 2 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps


B. Strength

Snatch Balance 4 sets x 3 reps @ 65%


C.Skill Alternate Emom work x 8 min :

Power Clean x 3/4 or 5 reps touch and go 60%-70%
Chest to bar or Butterfly pull ups 10-15 unbroken reps or 3-5 Heavy Pull ups even

C. Metcon

Amrap 7 min

12 Strict HSPU (for advanced athletes kipping with parallet deficit)
15 Dead Lift (50-60%)
12 Jump over box

Rest 5 min

Finisher

50mt farmer walk
10 Burpees or 10mt Handstand walk
50mt Farmer walk
20 Burpees or 20mt Handstand walk
50mt Farmer walk
30 Burpees or 30mt Handstand walk



Finish with One body building exercise of your choice (Choose a body part that needs hypertrophy) i.e. Bench Press/ Curls/ Heavy Sit ups/ Lunges heavy etc.... 4-5 sets 8-12 reps rest 90 sec between sets. Then stretch....