2.11.15

A. Warm up using the following complex :

5 Muscle Snatch + 5 Push Press Behind Neck + 5 Snatch Balances + 5 Kang Squats

* on the last set 2,5-5kg more than last week

B. Olympic weight lifting

Check your facebook page

C. Conditioning

Emom x 12

1. Strict Hollow Pull ups 3 reps (start using body weight and add weight on every set without breaking technique, pull as high as you can- Odd minute
2. Amrap wall balls - Even minute (Goal is to reach 150 reps and more in 6 min)

D. Accessory work

3 rnds of :

1. 10-12 weighted Hyperextensions (pause 1 sec on top)
2. Sled push 30 mt (go heavy)