5.9.15

A. Warm up 20 min

B. Olympic Weight Lifting

Explosive repeat  Power Snatch (65-70%)

6 sets of Clean and jerk 10-12 sec touch and go rest 60 sec

Rest as needed in 10 minutes build a heavy (80-85%) Clean and Jerk

C. Strength/Skill

3 rnds

Snatch Push Press 85-87% 3 reps

Rest 90 sec

Pistols heavy (grab a dumbell) 5 reps per leg

Rest 90 sec

* When you finish all 3 sets 1 min amrap alternating pistols

D. Conditioning

Amrap 4 min

Ladder 1/1,2/2....

Strict Hspu
Over Head Squat 40kg/25kg

Rest 3 min

Alternate Tabata 4 min

Kipping Hspu
Swings (28kg-20kg)



Rest 6-8 hours


Evening Aerobic Run

4 sets

3 Min at zone 2-3
1 min at zone 4

Followed by 5-8 min cool down