9.10.15

A. Warm up 5-10 mobility squat drills

B. In 15 min build a heavy Front Squat 2-1 reps. Then 3 back off sets @ 70-75 % 6-8 reps

C. Skill/Strength

3-4 rounds

3-5 reps per arm Czech Rope climb + 1 or 2 trips using legs

Rest 60 sec

3-5 Reps of Tall Jerk (κοντράρω στην μπάρα, δεν πρεσάρω)

Rest 90 sec

D. Conditioning

Alternate On every 2 minutes x 10sets (5 sets each)

1. 3-5 Bar Muscle ups + 8-12 Burpees +10- 12 Alternate one arm Dumbell Full Snatch (17.5kg-15kg/15-12kg)
2. Handstand walk for distance or Practise walking against wall

E. Assistance exercises

1. Goodmorning 3 sets x 8-10 reps, tempo 3020 (three second descend 2 second ascend)
2. Clean sot press light bar or plastic bar from front rack 3 sets x 5-6 reps
3. Grip work using a false grip on rings accumulate 120 sec hold (i.e. 30 sec work/ rest- repeat)