06/06/2016

Strength

1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:-3x Mid-thigh snatch (Work up to a max for the day)

https://www.youtube.com/watch?v=-vYC5ZZ60rQ

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

	Squat
	kg	R	A
Date	#######
40%	60,0	5
50%	72,5	5
60%	82,5	5
70%	95,0	3
80%	105,0	3
90%	115,0	3+

Work Capacity: Complete 3 rounds for time of:

-400m run

-20x KB snatch (70#/53#)

-5 hand stand push up

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)