Strength:

Hang Power Snatch 

5    reps @ 55% 1RM

3    reps @ 65%

1+ reps @ 75%

 

For max reps at 75%

 

 

Conditioning:

“Fever Induced”

50 Speed Skips

40 meters of Bear Crawl or Gorilla Run

30 Double Unders

20 GHD Sit-ups

10 Pistols

5 Muscle-ups (bar or rings)

 

3 rounds for time

Compare to Friday, 24 August 2012

 

 

Flexibility:

Couch Stretch – 2:00/side

Bilateral Shoulder Flexion – 2:00/side

T-Spine Smash – 2:00

 

 

Post load and max reps, time, and experiences