New Program
When you are done programming...
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| Power clean - n Jerk | ||
| - 5x2 TnG on every 90 sec | ||
| - 3x1 (heavy please) - rest as needed |
| Grace - 30 reps - Clean n Jerk - 61kg/43kg |
| Hero WOD - Morrison - For time | ||
| - 50-40-30-20-10 | ||
| Wall ball - 9/6kg | ||
| Box jumps - 24/20in | ||
| Kettle bell swings - 24/16kg |
| Row - 3x500m rest 2 mins between each set |
| Muscle-ups - 5x3-5reps - strict - rings | ||
| Super Set - | ||
| Squat snatch - 5x12 reps - Dumbbells - 6 reps each side | ||
| ------ - | ||
| Hand stand push-up - 5x5-8reps - perform each set on the minute - challenging Deficit please - Strict or kipping |
| - Rest 10-15mins between the Olympic lifting and the Testing | ||
| - Row - Goal pace M = 1:35 W = 1:45 |
| Back squat - 3x5 @85%, 3x2 @90%-95% |