26.8.15

A. Olympic weight Lifting

Warm up with Muscle snatch 65% 3 sets x 3 reps

Then Emom x 5

Full or Power Clean and jerk 65-70% x 3 reps

B. Strength/Skill

3 rnds

Dead Lift of best Clean (105%) 3-5 reps

Rest 90 sec

5mt -10mt Handstand walk (Or 10 reps of Handstand wall run)  to wall followed by 1-3 reps of strict HSPU followed by 3-5 reps of kipping HSPU

Rest 90 sec

C. Conditioning

Emom x 20

200mt Run odd minute
Complex 3 Hang Power Snatch + 3 OHS (50-55% of best Snatch)