29.2.16 (Monday)

A. Warm up with the following Complex

Warm up with an empty barbell  or light weight, 2 sets x 5 reps in the following exercises :

1.Narrow Grip (κλειστή λαβή) OHS
2.Narrow Grip (κλειστή λαβή) OHS slow descend and 3 sec pause at bottom and top position
3.Narrow Grip (κλειστή λαβή) OHS 1 + 1.4 (κατεβαίνεις σε βαθύ. ανεβαίνεις σε ημικάθισμα 90o και ξανακατεβαίνεις σε βαθύ και κάνεις bounce και ανεβαίνεις σε όρθια θέση)

Then in 15 min establish an 1RM Snatch

B. Strength

4 rnds of

1. OHS x 3 (on last rep hold 2-3 sec on bottom)
2. 1-3 Strict Muscle ups (you can use weight)

C. Conditioning

For Time

3 rnds

5 Power Snatch (80%)
9 Muscle ups

Rest 6 min

For Time

3 rnds

17 OHS (65%)
3 Rope Climbs (last one legless)

D. Interval work

4 sets of

On every 4th minute

500mt Row + 15 burpees over Rowing machine