29.9.15

A. In 10 minutes build a snatch from Blocks 1-2 reps up to 75 %

     Rest 5 min

    In  10 Minutes build a clean full or power 1-2 reps up to 75-80%

B. Emom x 10

5 power Snatch touch and go 60-70% odd minute
1-3 Strict Hspu + 3-5 kipping Hspu even

Rest 5 min

   Emom x 10

5 Hang Power Clean 65-70% odd minute
10 Toes to bar even minute

C. Wod

Amrap 5 min

1 Muscle up or 3 ring dips
10 Swings (32-24kg)



Evening session


Surge runs

Min 1-3 - zone 2-3
Min 3-5 - zone 3-4
Min 5-8- zone 2-3
Min 8-10- zone 3-4
Min 10-13-zone 2-3
Min 13-15 - zone 3-4
Min 15-20 cool down