1.9.15

Morning Session

Run continuous zones 2-3

2 sets of 12-15 min

or 30 min run


Rest 6-8 hours


Evening Session


a. Warm up


b. Olympic Weight Lifting

Explosive repeat  Power Clean and jerk (70-75%)

6 sets of Clean and jerk 10-12 sec touch and go rest 60 sec


c. Strength and skill

3 rnds of

Snatch Balance 85% x 3 reps

Rest 90 sec

1-3 reps of Muscle ups (strict version) followed by 3-5 strict version of ring dips (try to turn the arms outwards during the ascent )

Rest 90 sec

* When you finish the 3 rnds 1 min amrap Kipping Muscle ups

d. Conditioning

3 sets of

Tempo Amrap 3 min

15 Toes to bar
30 DU


Rest until heart rate drops at 130-120bpm