28.8.15

A. Olympic weight lifting

3 sets of the following Complex

OHS + Snatch Balance + Snatch grip push press + Kang squats

Rep scheme 5+5+5+5

use light weight

Then

Emom x 5 full or power Snatch 2-3 reps + 70-75%


B. Strength/Skill

3 rnds of

Front squat 80% x 2 reps

Rest 90 sec

Rope Climb legless  or czech version 1 trip + 2 trips with legs

Rest 90 sec

C. Conditioning

For Time

50 du
40 Burpees
30 Pull ups
40 du
30 burpees
30 Pull ups
30 du
20 burpees
30 pull ups