19.10.15 (Transitional low week)

A. Olympic weight lifting

On the second minute

Build a heavy complex of : 2 snatch paused deadlift to knee (3 sec count) + 1 paused Hang Squat Snatch from pockets

B. Condititioning /Gymnastics

For Time

15 Deficit HSPU
20 Chest to bar pull ups
15 Strict HSPU normal
20 Chest to bar pull ups
15 Kipping Hspu

immediately followed by

*Unbroken du -score

C.Accessory work

3 rnds of

3 x 10 sec static hold back extensions on ghd with weight behind neck
4 x 10 sec isometric evil wheel or plain (without wheel)
2 x 10-20 sec static hang grip on rope each arm