13.4.16 (Wednesday)

A. Olympic Weight Lifting

Establish a max Clean and Jerk for the day

B. Strength

4 sets of Front Squat (5th week)

C. Skill

6 x 3 HSPU Strict from Deficit
1 x max Strict Hspu 1 abmat and 2 10kg plates
1 x max Kipping Hspu

D. Conditioning

Ladder

2/4/6/8/10

Bar Muscle ups
Hang Power Snatch (50/30kg)