5.1.2016

a. Olympic Weight Lifting

In 15 min build a heavy complex

1 Hang Power Clean + 2 Push Jerks

b. Skill/Strength

2 sets of max strict HSPU (use deficit )

Then

For Time

40mt Farmer walk
10 Strict Hspu
40mt Farmer Walk
8 Strict Hspu
.....
40mt Farmer walk
2 Strict Hspu

c. Conditioning

For Time

3 rnds of

50 wall balls
25 Box Jumps (70-60cm/60-50cm)

Every time you brake the wall balls 40 du

e. Accessory work

3 sets of Bench press 6-8 reps
3 sets of Weighted Hyperextensions 10-15 reps