17.7.15

A. Warm up

3 rnds of

20 Hollowr Rocks
15 GHD weighted medium weight Hyperextension 2sec up/ 1 sec hold/ 2 sec down

B. Strength

2 Position Snatch (floor/mid thigh) 75-80% 3 sets
Snatch Push Press Behind Neck 78% 5 reps x 4 sets
Back Squat 75% x 5 reps, 80% x 3 reps, 75% x 5 reps, 80% x 4 reps

C. Skill

Emom x 6

Wall Handstand 15 sec followed without rest Strict Hspu (or deficit) 3-5 reps (try to add one more rep this week, in case you can do 5 reps start using deficit HSPU) -Odd minute

Pistols 6-10 reps (you can use weighted if you can)- Even Minutes

D. Conditioning

On the 2nd minute x 4 sets

7 Pull ups (or chest to bar) 14 Wall balls  21 du

Rest 3 min

Alternate Tabata x 4min

Swings (24/16kg)
Burpees

i.e. 20 sec swings amrap, 10 sec rest, 20 sec Burpees, 10 sec rest x 4