11.5.16 (Wednesday)

A. Olympic Weight Lifting

Warm up with :

Clean Sot Presses/ Jerk Dips / Tall Jerks

Then Build a Power Clean and jerk up to 80%

B. Barbell Cycling 

Drop -5kg and Emom x 5

3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go

C. Strength 

Back Squat

5 sets x 3 reps @80%

D. Conditioning Tempo 

Emom x 16

Min 1: Alternate DB Snatch 10-16 reps (30-17kg)
Min 2: 16-20 Jump over Box
Min 3: 14-18 Swings (32-24kg/24kg-20kg)
Min 4: Alternate Pistols or Heavy Lunges 10-16 reps
*You should choose a rep range that you can finish in 45 sec