18.8.15

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

Β. Olympic Lifts

Emom x 3 Clean and Jerk touch and go 4 reps start from 60%

Rest 1 min

Emom x 3  Clean and Jerk touch and go 3 reps 70%

Rest 1 min

Emom x Clean and jerk touch and go 3-2 reps 75-80%

Rest 2 min

In 5 min build a heavy Clean and jerk

  

C. Strength/Skill

3 rnds of 

1. Back Squat 80% - 3 reps

Rest 90 sec

2. Pull ups heavy 3-5 reps followed by 10 unbroken butterfly chest to bar pull ups

Rest 90 sec

D. Test

In 6 minutes run for Distance (Post scores)