Monday 27/6/16

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings & 1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
1 power snatch(ch)+2 power snatch(cd) + 3 OHS Complex (8×1)
1 power snatch (catch high) + 2 power snatch (catch deep) + 3 ohs
e1:30mom 12 *increase weight as needed – las set 47.5kg

1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 30 kg
1 3 Power Snatch + 3 Overhead Squat | 35 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg

Metcon (Time)
36 t2b
27 push ups
18 burpees over the bar
9 ohs 60/40
4:42 RX

———————-

6 Back Squats | 66 kg
6 Back Squats | 66 kg
6 Back Squats | 72 kg
6 Back Squats | 77 kg
6 Back Squats | 77 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

Sets
1 Legless Rope Climb
1 Legless Rope Climb
1 Legless Rope Climb

Sets
3 Bar Muscle-ups
2 Bar Muscle-ups
1 Bar Muscle-up

Sets
4 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups

100 GHD Sit-ups

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