10.11.15

A. Warm up using Clean sot Press 3-4 sets x 4-5 reps (go a little bit heavier than last week) with pause on the top

B. Olympic Weight Lifting

Same as last week

On last sets aim to do more weight than last week

C. Strength/Skill

Not for Time

1 strict toes to bar
1 strict deficit HSPU
2 strict toes to bar
2 strict deficit HSPU
3 strict toes to bar
3 strict deficit HSPU
4 strict toes to bar
4 strict deficit HSPU
5 strict toes to bar
5 strict deficit HSPU
6 Toes to bar kipping
6 Strict HSPU with abmat or without
7 Toes to bar kipping
7 Strict HSPU with abmat or without
8 Toes to bar kipping
8 Strict HSPU with abmat or without
9 Toes to bar kipping
9 Strict HSPU with abmat or abmats
Unbroken Toes to bar kipping
Unbroken Kipping Hspu

D. Conditioning

For Time

21/15/9

Power Clean (60/40kg)
Jump over box (70/60cm)

3 rnds of

10 Reverse Hypers medium weight or without
5-10 Evil wheels