22.9.15

A. Alternate Emom x 10

5 reps Touch and Go Power Clean (ascending weight start from 60%) Odd
1 Strict Muscle up followed by 1-3 reps of kipping Muscle ups Even

B. Conditioning

3 rnds of

400mt run
100mt Sled Push (40kg/20kg)
20 Toes to bar

C. Core work

3 rounds of

10 Reps of weighted hyperextensions
10-15 sec Lsit