23.5.16 (Monday)

A. Olympic Weightlifting

Warm up with the following Complex :

3 Snatch Pull/3 Muscle Snatch/3 Snatch Balance

1. 3 sets  Snatch Balance x 3 reps @80%
2. Build a single set of a 2rep Snatch up to 80%

B. Strength

1. 4-5 sets Front Squat x 2 reps
2. 4 sets of 2 (left arm up) +2 (right arm up) pull ups on rope followed immediately by a leg less rope Climb

C. Conditioning

100mt sprint (you can do it in shuttle 5 x 20mt)
   10 reps of Power Clean (60kg/40kg)

Rest 1 min

100mt sprint (you can do it in shuttle 5 x 20mt)
   8 reps of Power Clean (70kg/50kg)

Rest 1.30 min

100mt sprint (you can do it in shuttle 5 x 20mt)
   6 reps of Power Clean (80kg/60kg)

Rest 2 min

100mt sprint (you can do it in shuttle 5 x 20mt)
   4 reps of Power Clean (90kg/70kg)