21.10.15

A. Strength (warm up your back with goodmornings and your mobility)

Back squat , work up to heavy single. This is not a max attempt. Rep scheme 3/2/1/1/1/1/1

B. Emom x 10

5 reps Touch and go Power Snatch odd minute
20 mt Heavy sled even minute

C. Conditioning

Unbroken wall ball (9kg/6kg) Reps

Rest 2 min

Unbroken Toes to bar Reps

Rest 2 min

Unbroken Ring Dips

Finish with light aerobic work 8-10 min row or run

D. Accessory work

20 reps of Turkish get ups using an olympic bar