16.9.15

A. Warm up 20 min use handstand walks

B. Olympic Weight Lifting

3 sets of 3 reps of Muscle Snatch 80% (Of best muscle snatch)

Then

Emom x 5  Power Snatch (start from 65% and ascend) 3-5 reps

Rest 3 min then amrap 60 sec Power Snatch @ 55%


B. Skill/Strength

3 rnds of

Deadlift 100- 115% of best clean 3 reps - 5 reps (Go slow on these)

Rest 60 sec

Strict HSPU (use deficit ) 3-5 reps

Rest 60 sec


C. Conditioning

For Time (Test)

Dianne

21/15/9 reps

HSPU
Deadlift (100kg/70kg)

Rest 5 min

Cool down 2000mt Row easy pace