15.6.16 (Wednesday)

a. Olympic Weight Lifting

1.Build a Heavy or Max for Day Power Clean and Push Jerk

2. Option 1 70% of your best 20 reps for time Power Clean and Jerk

    Option 2 Sprints 4 sets of 5 Clean and jerk @70-75% + 20 Box Jumps (Rest 90-120sec between sets)

*In case your shoulder are shore (Πιασμένοι) do only the Power Clean

b. Strength

Dead Lift (add 5kg more than last week)

3 sets x 10 reps touch and go

C. Conditioning

Amrap 10 min

1 Rope Climb (try to use your legs and pull as high as you can)
30 Du

D. Cool down