A. Olympic Weight lifting (Warm up using snatch balance and sot presses)
Every 90 sec x 5 sets
Snatch From Blocks (above knee) 2 reps medium to heavy intensity....Focus on fast transition
B. Skill
Handstand Balance and walk for 10 min
C. Conditioning
5rnds of
On the second minute
7 Power Snatches (50-45kg/35-30kg, or at 60-65% of your max), 14 Pistols, 50 du
D. Finisher
5 rnds for time
40mt sled push with 30/20kg (fast push)
50mt heavy Farmer walk
Rest 30 sec between rnds
Every 90 sec x 5 sets
Snatch From Blocks (above knee) 2 reps medium to heavy intensity....Focus on fast transition
B. Skill
Handstand Balance and walk for 10 min
C. Conditioning
5rnds of
On the second minute
7 Power Snatches (50-45kg/35-30kg, or at 60-65% of your max), 14 Pistols, 50 du
D. Finisher
5 rnds for time
40mt sled push with 30/20kg (fast push)
50mt heavy Farmer walk
Rest 30 sec between rnds
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