25.4.16 (Monday)

A. Olympic Weight Lifting

Squat Snatch

Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses

Then work your way up to 85-90% and do 4 sets x 2 reps @ 85-90 % (rest 30 sec between reps) plus two back off sets @ 80%

B. Strength

3 sets of Back Squat 5 reps (Heavy)

C. Gymnastics

Alternate Emom x 10

1. Strict Muscle up 1-3
2. Kipping Bar Muscle up 1-4 unbroken


D. Conditioning

Amrap 9 min

3 rnds of

Handstand walk 30mt
25 Burpees

Remaining Time Thrusters (50kg/40kg)


E. Core work