21/12/2015

Strength:

1) Barski snatch (3x hang squat snatch without straps): 10 rounds – Every 2 minutes complete:

-3x hang snatch (Start at a moderate weight and work up to a max for the day)

2) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

3) Pull ups: 5x3 

Work Capacity: 5 rounds – Complete AMRAP in 3 minutes of:

-3x ground to overhead (70kg/52 kg) https://www.youtube.com/watch?v=H0I_B1njFAY

-6x ring dips

-9x chest to bar pull ups

*Rest 1 minute between each AMRAP.

Core: 3 rounds, not timed:

-20x Standing Russian twist, 10R/10L (AHAP…google it if you are unfamiliar with the movement)

-5x Pause barbell back extensions (AHAP…Pause for 3 seconds at the top of the movement. In other words at full extension.)