22.6.16 (Wednesday)

a. Olympic Weight Lifting Cycling

Build a Heavy 2RM Power Snatch

Then reduce weight (5-10kg) on every 30 sec x 3 min

Touch and go 3-4 reps of Power Snatch

Rest 2 min

Reduce more weight -Amrap 1 min Power Snatch


b. Strength

1. Dead Lift (add 5kg more than last week)

2 sets x 10 reps touch and go

2. 3 sets of 1 legless Rope Climb


C. Conditioning

Amrap 12 min

50 du
40 Front Squats (40kg-30kg/30kg-25kg)
30 Pistols
20mt Handstand walk

D. Cool down