16.10.15

A. Strength

Build a heavy (NOT MAX) Front Squat 1-2 reps. Then 2 back off sets 2-3 reps @ 85% and 80%

B. Skill/Strength

warm up using the following complex 5 reps

Muscle Snatch + Power Snatch + Push Press Behind Neck

Then alternate Emom x 10

1. Power Snatch 3-5 reps touch and go focus on skill movement efficiency odd
2. 1 Leg less Rope climb to middle distance + 1 trip with legs even

C. Conditioning

For Time

2 rnds of

400mt run
14 Deficit or simple kipping HSPU
7 OHS (@60%)
400MT Row
14 Deficit or simple kipping HSPU
7 OHS (60%)

D. Accesory work

3 sets of farmer walk 100mt (every 25 mt hold 20 sec and continue) Grip work
3 sets  of ghd sit ups 6-10 reps