B. Olympic Weight Lifting
Clean and Jerk
Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
Finish with 2-3 sets of 80% x 2 reps of Back Squat
C. Gymnastics
5 sets of Strict Defict Hspu and then
Then 1 set of 85% effort of your unbroken normal sttict Headstand (one abmat and 2 x 10kg plates) and finally 1 set of unbroken kipping Headstands (one abmat between 2 x 10kg plates)
D. Conditioning
On the 3 rnds minute x 5 sets
15 Dead Lift @ 50-60%
21 Box Jumps
15 wall Balls
E. Cool down and stretch
Clean and Jerk
Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
Finish with 2-3 sets of 80% x 2 reps of Back Squat
C. Gymnastics
5 sets of Strict Defict Hspu and then
Then 1 set of 85% effort of your unbroken normal sttict Headstand (one abmat and 2 x 10kg plates) and finally 1 set of unbroken kipping Headstands (one abmat between 2 x 10kg plates)
D. Conditioning
On the 3 rnds minute x 5 sets
15 Dead Lift @ 50-60%
21 Box Jumps
15 wall Balls
E. Cool down and stretch
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