19.9.15

A. Warm up  20 min usings complexes i.e. OHS+ Snatch Balance + Snatch Push Press + Kang Squats

B. Olympic Weight Lifting

Power Snatch touch and go  15 sec rest 30 sec x 6 sets (60-70%) find a weight that you can go unbroken.

Rest 5-min

In 5 min build a heavy Snatch (NOT MAX)

C. Strength/skill

3 rnds

Complex Behind Neck 3 Strict Press + 2 push press + 1 Push Jerk

Rest 60 sec

Pistols (grab a weight) 6 reps per leg

Rest 90 sec

D. Conditioning

Amrap 15 min (aerobic tempo)

3 Bar muscle ups
15 Swings
80mt farmer walk

or Alternate Emom x 16

Min odd: 1-3 Bar muscle + 10-15 swings (you must finish at 45 sec)
Min even : 80mt Farmer walk



Rest 6-8 Hours



Stadium Surging Runs

Min 1- 8 = Zone 2-3
Min 8-9 = Zone 4
Min 9-13= Zone 3
Min 13-14 = Zone 4
Min 14-18 = Zone 3
Min 18-19 = Zone 4
Min 20- 25 = Zone 3-2