12.1.16

A. Warm up using Cross over symmetry and Clean sot Presses x 3 reps

B. Anaerobic Conditioning

Sprints of

For Time

9/7/5

Clean and Jerk (@ 70-75%
Strict (Deficit HSPU)

Rest 3 min

For Time

9/7/5
3/2/1
Hang Power Clean and Jerk @ 65-70%
Leg Less Rope Climbs

C. Conditioning

Alternate : On the 2nd minute x 6

Run 200mt + 15 Kipping Hspu or strict with abmat and Two 10kg plates
Sled Push 50mt (30kg/20kg) + 20 Alternate Heavy Lunges or Pistols