6.10.15

a. Warm up using Sot Press 4-5 sets 3 reps start with empty bar and ascend

b. Olympic Weight Lifting

Min 0-1 : 2 Snatch Balances
Min 1-2 : Rest and increase weight
Min 2-3 : 2 Snatch Balances
Min 3-4 : Rest and Increase weight
Min 4-5 : 2 Snatch Balances

Rest 3 min

On the second minute x 6 sets (ascending weight)

2 snatch pulls (start slow and maintain locked arms and back), while you aproach the pockets push the floor and explode upwards (Do not bent your arms, try to keep the bar close to the center of body)

Rest 15 sec

2 Full Snatches or ( 2 reps of 1 Power Snatch + 1 OHS) stay on the low position for 2 secs

c.Skill/Gymnastics


Strict HSPU 4/3/2/1 rep + 1 set as many reps as possible same level as the 3rd  set i.e. start with the easiest level 1 ab mat 4 reps, no ab mat 3 reps, 10-15kg plates deficit 2 reps........ you can start with deficit depending on your strength.

On the last set try to do more than last week

d. Conditioning

Emom x 10

10 Toes to bar + 5-10 Kipping HSPU

Rest 5 min

(Optional if you lack endurance on rowing machine)

Row 1000mt @ 80%
active rest for 2 min 
Row 750mt @ 75%
Cool down for 5 min

e. Accessory work

3 sets of light weighted hyperextensions x 15 reps
Accumulate 90-120 sec of L-sit hold