25.11.15

A. Warm up using Muscle Snatch 3-4 sets x 3 reps

B. Barbell Cycling

Every 90 sec x 6 sets

Power Snatch touch and go 3-5 reps start from 70%

i.e. first set 3 reps @ 70%, second set 4 reps @ 70%, third set 5 reps @ 70%, fourth set 3 reps @ 75%, fifth set 4 reps @ 75%.......

*in case you can not keep with the reps reduce weight and continue

C. Skill

Emom work

3 or 4 circuits

Min 0-1 : Handstand walk for distance or practise against wall
Min 1-2: Pistols (option to use weight) work up to 45 sec
Min 2-3 : Mobilize your shoulders sanding shoulder extension x 5 reps


D. Wod of the day

Rope Climb leg less
Hang Power Clean (70/50kg)


E. Accessory work

3 sets of ghd sit ups x 10 reps
6 sets of static Hyperextension weighted x 10 sec per rep