9.11.15

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

Same as Last week, (on last set 2-5kg more than last week)

C. Conditioning

7 rnds of

7 Power Cleans (40/30kg)
7 Thrusters
7 Bar Facing Burpees

Rest 1 min between rnds (During Rest perform 1-3 Heavy Strict Hollow Pull ups with weight between legs)

D. Accessory work

3 rnds of :

1. 8-10 weighted Hyperextensions (pause 1 sec on top)
2. Sled push 30 mt (go heavy)