A. Warm up using complex Muscle Snatch + Sot Presses + Snatch Balances + kang squats
B. Olympic weight Lifting In 30 min....
1. Establish a max Snatch
2. Establish a max Clean and Jerk
* Note in case you have a slow transition clean from blocks above knee height
C. Strength
Quickly build a heavy 3 rm Front Squat in as much less sets as you can
D. Conditioning
Amrap 4 min
15 SDLHPL (50-30kg)
9 Burpees over bar
Rest 2 min
Amrap 4 min
7 Ring Dips
7 HSPU strict
Rest 2 min
Amrap 2 min DU
E. Accessory work
Farmer walk 100mt every 20 mt hold for 20 sec
3 sets x 8-10 medium to light goodmornings
B. Olympic weight Lifting In 30 min....
1. Establish a max Snatch
2. Establish a max Clean and Jerk
* Note in case you have a slow transition clean from blocks above knee height
C. Strength
Quickly build a heavy 3 rm Front Squat in as much less sets as you can
D. Conditioning
Amrap 4 min
15 SDLHPL (50-30kg)
9 Burpees over bar
Rest 2 min
Amrap 4 min
7 Ring Dips
7 HSPU strict
Rest 2 min
Amrap 2 min DU
E. Accessory work
Farmer walk 100mt every 20 mt hold for 20 sec
3 sets x 8-10 medium to light goodmornings
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου