27.4.16 (Wednesday)

A. Olympic Weight Lifting

Clean and Jerk

Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)

Then work your way up to 85% and do 4 sets x 1-2 reps @ 85-90 % plus 1-2 back off sets @ 80%

Finish with 3 sets of heavy 5 reps of Front Squat

C. Gymnastics

3-4 rnds for quality

3-5 Strict Toes to bar https://www.youtube.com/watch?v=at_A-H6JTGk
10 alternate Pistols (use weight)

D. Conditioning

Emom x 5

6 Touch and go Power Snatches (60kg-50kg/ 40-30kg)

Run 800mt @ 80%

Emom x 4

15-21 Wall Balls

Run 600mt @ 80%

Emom x 3

10 Hang Power Snatch (50-45kg/30-25kg)

E. Cool Down and stretch

E. Cool down and stretch