18.5.16 (Wednesday)

A. Olympic Weight Lifting

Warm up with : Cross over Symmetry

Clean Sot Presses/ Jerk Dips / Tall Jerks

Then Build a Power Clean and jerk up to 85%

B. Barbell Cycling 

Drop -5kg to -7.5kg and Emom x 5

3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go

C. Strength 

Front Squat

6 sets x 2 reps @80%

D. Conditioning 

For Time

100 du
21 OHS (60-50/40-30kg)
75 du
15 OHS
50 du
9 OHS

*Every time you brake du 1 rnd of Cindy

E. Cool down

1000mt Run or Row + Foam Rolling + Plyo Cross over symmetry https://www.youtube.com/watch?v=a0BfyUyzslc