15.4.16 (Friday)

A. Olympic Weight Lifting (Cycling)

5 sets on every 90 sec

1 Power Snatch + 1 Hang Squat Snatch + 2 OHS

(reduce 5 kg) immediately follwoed by

Emom x 6

3 Power Snatches touch and go + 1 OHS

(reduce 5 kg) immediately follwoed by

Every 30 sec x 3 min

3-5 Touch and go Power Snatches

B. Strength

3 circuits

Back Squat (5the week)
Hollow Strict Pull ups 3-5 reps (use light weight)

Muscular Endurance :

1 set of max reps in 70% of Back Squat
1 set of max reps strict pull ups

C. Conditioning

In 9 minutes

Row 1000mt
50 wall ball

Remaining time : amrap Kipping Muscle ups or Ring Dips