3.11.15

A. Warm up using Clean sot Press 3-4 sets x 4-5 reps (go a little bit heavier than last week) with pause on the top

B. Olympic Weight Lifting see your facebook page

C. Strength/Skill

Alternate Emom x 8

1. 3-5 Strict Toes to bar tempo 2/1/3 odd minute
2. 3-5 Hspu Strict tempo 3 sec hold on top/ 2 sec hold on low position/ 1 sec ascend even (use appropriate level i.e. 1 ab mat/ 2 ab mats/ No ab mats/ Deficit.....

D. Conditioning

2 rnds of

In 3 minutes

100 du remaining time amrap Toes to bar

Rest 1 min

In 3 minutes

100 du remaing time amrap Hspu Strict unbroken followed by kipping

Rest 1 min

D. Accesory work

Accumulate 2 min of Flase grip work on ring or on pull ups bar

3 rnds of

10 Reverse Hypers medium weight or without
5-10 Evil wheels