4.6.16 (Saturday)

A. Mobility/Core

1.Inch worms 40 sec with pauses (20 sec in the forward position / 20 sec in the back position)
2. Chin to toes handstand on wall 3 x 45 sec
3. Hollow Rocks 3 sets x 30 sec

B. Skill

Spend 15 min on a skill practise

C. Speed Session

50mt x 2 Shuttle sprints @ 90% 4-5 Sets Rest 3-5 min between sets

D. Emom work

Min 1: Snatch Balance 3 reps @ 50%
Min 2: Snatch Balance 3 reps @ 60%
Min 3: Snatch Balance 2 reps @ 70%
Min 4: Snatch Balance 1 rep @ 75%
Min 5: Snatch Balance 1 reps @ 80%
Min 6: Snatch Balance 1 reps @ 80%
Min 7: Snatch Balance 1 reps @ 85%
Min 8: Snatch Balance 1-2 reps @ 75-80%

E. Conditioning

3 rnds of

10 Hang Power Clean (70kg-60kg/55kg-45kg)
20 Hands Release Push ups

D. Cool Down