TUESDAY
01/07/14

WEIGHTLIFTING
Clean Warm-up
5-10 reps each of:
Muscle Clean + Front Squat + Hip Clean + Mid Hang Clean + Hang Clean + Mid Shin Clean

Clean + Hang Clean
7 work sets; progressive weight; up to 90% only

STRENGTH
Snatch Grip Pendlay Row; 10 reps; 3 sets

SKILLS
Spend 10 minutes working on handstand static hold or hold against wall

then

10-8-6-4-2 Strict HSPU
Perform a set of Kipping HSPU AMRAP (-2) in between each round
Rest as needed between sets to complete unbroken on strict HSPU

ENGINE
In pairs:
30 sec AMRAP Thruster (40/30)
30 sec AMRAP Barbell Burpee
Rest while partner works
8 rounds for total reps

EXTRA
Aerobic Base, complete in AM then above as PM session
6x 1000m row @ 65-75% effort
Rest 2min between sets