21.8.15

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

On every 90 sec x 5 sets

Full Snatch x 2 reps @80%

Rest 2 min

Amrap 1 min : Muscle Snatch at  @ 40% of best snatch


C. Strength/skill

3 sets of

1. 2 Cleans + 2 Front Squats (Complex)

Rest 90 sec

2. Handstand Balance (option try for free) 10 sec followed by  Strict Hspu (deficit or with ab mat) 3 reps followed by 5- 7 reps of kipping HSPU

Rest 90 sec



D. Conditioning

2 sets

Amrap 5 min

1 Rope Climb (leg less or 2 trips with feet)
10 Box Jumps
15 Swings

Rest 1 min

Amrap 1 min Hang Power Clean 60%

Rest 1 min

Repeat again