24.8.15 (Transitional Week)

A. Warm up

Use Handstand balance and another skill (relevant info would be given at the group in Facebook)

B. Emom x 4

Mid Hang Snatch x 2 reps @ 65%

    Emom x 4

Jerk From Blocks x 2 reps @ 75%

C. Strength & Gymnastics

3 rnds of

Back Squat 80% x 2 reps

Rest 90 sec

Heavy Pull ups x 3 reps

Rest 90 sec

D. Conditioning

2-3 sets depending how you feel


3 min amrap at Threshold pace

10 Kipping HSPU
20 Kcal
30 Du unbroken

2 min active rest (practise butterfly pull ups)