6.11.15

Α. Warm up using the Following complex 3 sets x 5 reps per exercise

Muscle clean + Push Press + Clean sot Press

B. Barbell Cycling

Every 90 sec x 6 sets

Power Clean and Jerk touch and go 4-5 reps start from 70%

i.e. first set 4 reps @ 70%, second set 5 reps @ 70%, third set 4 reps @ 75%, fourth set 5 reps @ 75%, fifth set 4 reps @ 75%
in case you can't keep up the reps reduce the weight.......

C. Strength

4 sets of heavy load

Complex Heavy 1 strict Press + 3 Push Press

D. Conditioning

Amrap 20 min

At an Aerobic pace (150bpm)

20 Burpees over Bar
20 OHS (30-20kg/15kg)
400mt Run
20 Burpees over Bar
20 OHS (30-20kg/15kg)
400mt Row

E. Accessory work

Accumulate 2 min of rope hang each arm
Accumulate 90 sec of L sit parallets