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
Full Snatch x 2 reps @70-75%
C. Strength
3 sets of
1. Back Squat 80- 85% x 3 reps
D. Skill
4 Sets x 3 reps of Heavy Pull ups Rest 30 sec followed by unbroken butterfly chest or pull ups (aim for 15 reps. Rest 2 min between sets.
In case you are not abe to do butterfly pull ups spend 10 minutes practising
D. Conditioning
For Time
100 facing bar burpees
on every odd minute (1/3/5.....)
3 clean and jerks at 80kg/ 55kg or at 80%
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
Full Snatch x 2 reps @70-75%
C. Strength
3 sets of
1. Back Squat 80- 85% x 3 reps
D. Skill
4 Sets x 3 reps of Heavy Pull ups Rest 30 sec followed by unbroken butterfly chest or pull ups (aim for 15 reps. Rest 2 min between sets.
In case you are not abe to do butterfly pull ups spend 10 minutes practising
D. Conditioning
For Time
100 facing bar burpees
on every odd minute (1/3/5.....)
3 clean and jerks at 80kg/ 55kg or at 80%
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