A. Warm up
3 rnds of
10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press
B. Olympic Lifts
Emom x 6
2 Position Snatch full or power (Floor/Mid Thigh) 70%
C. Strength
3 rnds of
1. Back Squat 75% x 3 reps
Rest 90 sec
2. Snatch Push Press 70% x 4-5 reps
Rest 90 sec
D. Skill
2-3 sets
Wrist Wall Handstand or Forearm supported Handstand ( 20 sec static hold) followed without Rest: Strict Hspu (or deficit) 3-5 reps (try to add one more rep this week, in case you can do 5 reps start using deficit HSPU)
D. Conditioning
Interval work : Work to Rest ratio 1:1
3 sets of
2 rnd of
1 legless rope climb or 2 with legs
10 pistols
15 Ring Dips
3 rnds of
10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press
B. Olympic Lifts
Emom x 6
2 Position Snatch full or power (Floor/Mid Thigh) 70%
C. Strength
3 rnds of
1. Back Squat 75% x 3 reps
Rest 90 sec
2. Snatch Push Press 70% x 4-5 reps
Rest 90 sec
D. Skill
2-3 sets
Wrist Wall Handstand or Forearm supported Handstand ( 20 sec static hold) followed without Rest: Strict Hspu (or deficit) 3-5 reps (try to add one more rep this week, in case you can do 5 reps start using deficit HSPU)
D. Conditioning
Interval work : Work to Rest ratio 1:1
3 sets of
2 rnd of
1 legless rope climb or 2 with legs
10 pistols
15 Ring Dips
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