8.1.16

A. Olympic weight Lifting

In 10 min quickly build a Heavy OHS

Then 20 reps @ 80-65kg/50-40kg or @ 70% of your best OHS

B. Skill/Strength

3 sets of

1. Strict Muscle ups + max Ring Dips strict
2. Strict Toes to bar + unbroken Toes to bar

Rest as needed between sets


C. Conditioning

At an aerobic pace 20 min amrap

Ladder 1/1/1,2/2/2.....

Muscle up or (Jumping Muscle up)
Push Jerk 80/60kg or @ 70-75% of your best jerk
Front Squat 80/60kg or the same weight as your jerk

*On every 4th minute 100 Double Unders

D. Accesory work

Accumulate 2 min Grip work on rope or on Rings
3 Sets of 10-15 reps of Weighted Reverse Hyper (with med ball between your legs)