13.6.16 (Monday)

A. Olympic Weight Lifting

Warm up using Muscle Snatch/Closed Grip OHS/Snatch Balance

Then establish a max 2 RM (TNG) Squat Snatch

B. Strength

1. 3- 4 sets 3-5 Hollow Pull ups + 1 Legless Rope Climb + 1 with Legs
2. 2 sets of Snatch Pulls TNG 5 reps @ 80% of best Snatch + 1 set of TNG 10 reps @ 70% of best Snatch

C. Conditioning

Fitness 

Amrap 9 min

15 DL (55kg-35kg)
15 Jump over Boxes
15 Hang Power Clean
20 Jump over Boxes
15 Shoulder to Overhead
25 Jump over Boxes

Elite 

For Time

25 Thrusters (60-40kg)
50 Burpees over bar
75mt Handstand walk
100 DU

D. Cool Down or Extra Aerobic Work for those who need it

At an aerobic Pace (150bpm)

Run 1000mt
Rest 3 min
Run 800mt
Rest 2.5 min
Run 600mt
Rest 2 min
Run 400mt

*you must be able to keep up the pace in all rounds, if you can't it means you go above the aerobic threshold