11.2.16 (Thursday)

A. Warm up using sot presses 3 reps and Cross over symmetry

B. Olympic Weight Lifting

7 Rnds Clean and jerk every 2 minutes

Start from 60% and build a heavy Squat clean and split jerk for the day

Then 3 sets of Push Press @ 55/60/65% x 5 reps

C. Conditioning

Amrap 16 min

5 Power Snatch (60%)
1 Ring Muscle up + 4 Strict Ring Dips + 1Muscle up (or 6 strict Ring Dips)
50 mt sled (30/20kg) or 7+ 7 Lunges (50/30kg)
100 mt Row (add 100mt every rnd, i.e. second rnd 200mt. third rnd 300mt)

D. Core

150mt 2 arm Kb waiter walk carry (24kg/16kg)