11.12.15

A. Strength (warm up your shoulder and Hips)

In 15 min build a heavy :

1 Push Press + 2 Push Jerks + 2 Close grip OHS

B. Skill work

Unbroken sets

21 C2PUps/ 50 du ,/ 18 c2b/45 du, 15 c2b/40du, 9c2b/35du

C. Conditioning

5 rnds of (Work to rest ratio 1: 1) :

5 Strict Hspu
10 Hang Power Snatch (45-40kg/30-25kg)
15 Swings (28-24/20-16kg)
20 Wall Balls
  1 Rope Climb (legless or not)

*During your recovery light rowing

D. Recovery Cool down + core work