Thursday 15th October 2015

A) Snatches with 3 sec pause below knee

4x 1.1.1

-20min cap-

B) EMOM 15mins:

Min1- 8 Deadlifts + 6 hang power snatch @L1=40kg/20kg- L2=50kg/25kg – L3=60kg/30kg – L4(for the girls)=35kg

Min2- 10 High box jumps

Min3- L1= 15 pull ups – L2=10 pull ups +5 c2b – L3=7 pull ups + 5 C2b + 3 bar muscle ups

C) Tabata: Hollow body (sit ups during the 10 sec)