4.9.15

A. Warm up 20 min

B. Olympic Weight Lifting

Specific Warm up 3 sets of  the Following Complex

Muscle Clean + Push Jerk + Halting Dead Lift (2 sec up to first pull) + Hang Squat Clean

Then Emom x 6 reps

Clean and Jerk (ascending weight start from 60%) 1-3 reps

C. Strength/Skill

3 rnds

Front Squat 85% x 2-3 reps

Rest 90 sec

Rope Climb (Choose your Czech version 1-4 depending on your strength ) 3-5 reps per arm

Rest 90 sec

*When you finish the 3 rnds then 1 set of 2 min amrap rope climb use legs

D. Conditiong

For Time

5 sets on the Third Minute

3 Burpee Bar Muscle ups or Burpee Chest to bar pull ups
15 wall Ball
20/15 Row Kcal

* In case you can not keep up reduce kcal in Row