12/17 Monday

Fitness

A1. 2 Position Power Snatch (high hang, above knee), 4 sets, 90sec

A2. Ring Dips @ 30X0, 6-8 reps x 4 sets, 90sec

B1. Power Clean, 3 touch n go reps x 4 sets, 90 sec

B2. CGBP @ 20X1, 4-6 reps x 4 sets, 90sec

C. 10 sets:

4 HSPU (perform repeated negatives at 3-4sec eccentric if you cannot press out the HSPU)

6 Pull-ups

1 min rest

 

XFit Sport

A1. 2 Position Power Snatch (high hang, above knee), 5 sets, 2 min

A2. Wtd Ring Dips @ 30X0, 2-3 reps x 5 sets, 2 min

B1. Power Clean, 3 touch n go reps x 5 sets, 2 min

B2. CGBP @ 20X1, 4-6 reps x 5 sets, 2 min

C. 10 sets:

4 HSPU

6 C2B Pull-ups

1 min rest