13.10.15

A. Muscle Snatch

Min 0-1 : 40% 3 reps
Min 1-2: 50% 3 reps
Min 2-3: 60% 3 reps
Min 3-4 :65% 3 reps
Min 4-5: 70% 3 reps
Min 5-6: Rest
Min 6-7: 75-80% 3 reps
Min 7-10 min : 2 back of sets at 5kg less than from last set
* percentage values are calculated from best Muscle Snacth 


Rest 3 min then

Snatch from high blocks or Hang : build a heavy (NOT MAX) 3RM : then reduce 5kg-7.5kg and execute 2 back off sets @ 2-3 res

B. Skill

Test

Max reps HSPU strict version

Rest as needed

Max reps HSPU Kipping with 2 x 10kg plates and an abmat between

C. Conditioning

4 sets

On the 3 rd minute

20 Burpees + 15 Toes to bar + 10 pistols or weighted lunges

D. Accessory work

3 sets of light weighted hyperextensions x 15 reps
Accumulate 90-120 sec of L-sit hold