Low week (21.9.15)

A. Warm up 10-15 min

B. In 10 minutes build a heavy (80%) Complex : 1 squat snatch (or power) + 1 Snatch Balance or (OHS)

C. Skill/Strength

 Emom x 6

3 Heavy Pull ups odd
5-10 Chest to bar butterfly pull ups (work on mechanics ) even

D. In team of 2

For Time 3 rnds (when one works the other rests)

50 wall ball
50 Push Press (@ 50-60%)
50 kcal Row
* On every second minute 5 burpees for both athletes