20.5.16 (Friday)

A. Olympic Weight Lifting

Warm up with :Muscle Clean/ Paused Front Squat/Push Press/ Clean Sot Presses

Then build 85% Clean and Jerk (work 3 sets across @85% 2 reps with 30 sec rest)

*In case your shoulder feel weak work only your clean

B. Strength

Back Squat 6 sets x 5 reps @ 80%

C. Conditioning

Emom x 3-4 rnds

Min 1: 8 - 10 Power Snatch (60% or above you choose the weight)
Min 2: 3-5 Ring Muscle ups + 5 Ring Dips
Min 3: Amrap sled for Distance (40kg/30kg)
Min 4: Rest

D. Cool Down