11.1.16

Session 1:

A. Emom x 8 (ascending weight)

1-2 Heavy squat Snatches 

B. Strength

3 sets x 3 reps Snatch Balance

3 sets x 3 reps Back Squat

C. Skill/Strength

2 Sets of heavy Pull ups

1 Set of unbrkoken Chest to bar pull ups

D. Conditioning

For Time 

Amanda 

9-7-5

Ring Muscle ups (scale for exery Mu 2 pull ups + 2 ring Dips)

Squat Snatches (60kg/40kg)

Session 2:

A. Conditioning 

In 5 minutes Row 1000mt Remaining time Burpees over Row

Rest 5 min

In 4 minutes 100 wall balls Remaining time Hands Release Push ups

Rest 4 min

In 3 min 150  du Remaining time Hang Power Clean 70/60kg

B. Core Work

4 sets of Goodmorning x 8 reps

4 sets of sit ups with medball behind neck x 6-8 reps