9.5.16 (Monday)

A. Olympic Weight Lifting

Warm up with the following complex, 5 reps per exercise :

Muscle Snatch/Sot Press/OHS/Kang Squats

Then build a max Snatch for the day single reps

B. Strength

Front Squat 5 sets x 2 reps (@80%- you can do 3 sets if you want to have fresh legs for the wod)
Heavy Hollow Pull ups 3 sets x 3 reps

*Optional 4 sets of Snatch Pulls x 3 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)

C. Conditioning

For Time 

10 Strict Deficit HSPU 
10 Strict Chest to bar Pull ups (feet must be straight and forward from the pull up bar)
10 Squat Snatches (60kg/40-30kg)
20 Strict Hspu with ab mat and 2 x 5kg plates
20 Chest to bar pull ups
20 Power Snatches
30 Kipping Hspu
30 Pull ups
30 OHS 

D. Core

Accumulate 2 min in Hollow Position
Accessory Work 3-5 sets x 5 reps Hollow Ring Push ups (not compulsary )