2.3.16 (Wednesday)

A. Strength (warm up using Clean Sot Presses)

1. Clean from Ground and Push Jerk 1set @ 65% x 5 reps, 2nd set @ 75% x 5 reps, 3 rd set @ 80% x 5 reps, 4 th set @ 85% x 5 reps (if you can not do 5 reps reduce weight)

2. On every minute x  6 rnds False Grip Rowing on Rings x 3-5 reps (controlled pulled to chest) and keep your body parallel to the floor

B. Conditioning

For Time

21/15/9

Dead Lift (100kg-80kg/ 70-60kg)
HSPU


C. Interval Conditioning Muscular Endurance


Amrap 1 min : Pull ups
Rest 15 sec
Amrap 2 min :Box Jumps
Rest 15 sec
Amrap 2 min : Burpees over Bar

Rest 2 min

Amrap 1 min : Pull ups
Rest 30 sec
Amrap  2 min : Box Jumps
Rest 30 sec
Amrap  2min : Burpees over Bar

D. Core

3rnds

For time 60mt Push sled (30kg/20kg)
30 Hollow Rocks