14/12/2015

Strength:

1) 3 position snatch (1x high hang + 1x hang + 1x floor): 10 rounds – Every 2 minutes complete:

-1x 3-position snatch (Work up to a max for the day)

2) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Último grupo es un máximo repeticiones).

3) Pull  ups strict: 3x5 AHAP 

Work Capacity: Complete as many reps as possible in 12 minutes of:

-50x calorie row

-40x deadlift (60 kg/42 kg)

-30x hang clean (60 kg/42 kg)

-20x shoulder to over head (60 kg/42 kg)

Core: 3 rounds, not timed:

-15x medball GHD sit ups

-10x strict pull ups

-10x barbell back extensions (AHAP)