A. Warm up using the following complex :
5 Muscle Snatch + 5 Push Press Behind Neck + 5 Snatch Balances + 5 Kang Squats
* on the last set 2,5-5kg more than last week
B. Olympic weight lifting
Check your facebook page
C. Conditioning
Emom x 12
1. Strict Hollow Pull ups 3 reps (start using body weight and add weight on every set without breaking technique, pull as high as you can- Odd minute
2. Amrap wall balls - Even minute (Goal is to reach 150 reps and more in 6 min)
D. Accessory work
3 rnds of :
1. 10-12 weighted Hyperextensions (pause 1 sec on top)
2. Sled push 30 mt (go heavy)
5 Muscle Snatch + 5 Push Press Behind Neck + 5 Snatch Balances + 5 Kang Squats
* on the last set 2,5-5kg more than last week
B. Olympic weight lifting
Check your facebook page
C. Conditioning
Emom x 12
1. Strict Hollow Pull ups 3 reps (start using body weight and add weight on every set without breaking technique, pull as high as you can- Odd minute
2. Amrap wall balls - Even minute (Goal is to reach 150 reps and more in 6 min)
D. Accessory work
3 rnds of :
1. 10-12 weighted Hyperextensions (pause 1 sec on top)
2. Sled push 30 mt (go heavy)
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