14.8.15

A. Warm up

3 rnds of

10 Weighted Hollow Rock (Hold a light bar 3-5kg overhead)
15 Ghd Weighted Hyperextensions 2 sec up/ 1 sec hold/ 2 sec down
10 Reps Empty bar or Pvc bar sot press

B. Olympic Lifts

Emom x 6

Full Snatch x 3 reps @75%

Rest 2 min

Amrap 1 min : Power Snatch @ 60%


C. Strength/skill

3 sets of

1. Back Squat 80% x 3 reps

Rest 90 sec

2. Strict Hspu (deficit or with ab mat) 3 reps followed by 3-5 reps of kipping HSPU

Rest 90 sec



D. Conditioning

In 5 min

10 Box jumps
Rest 15 sec
Continue for 5 min

Rest 3 min

In 5 min

10 /12 or 15 Wall balls (you choose the rep scheme)
Rest 15 sec
Continue for 5 min