WEDNESDAY
16/07/14

WEIGHTLIFTING

High Hang Snatch
Every 30 sec for 3 minutes @ 70%
Every 30 sec for 3 minutes @ 75%
Every 30 sec for 3 minutes @ 80%

High Hang Clean
Every 30 sec for 3 minutes @ 70%
Every 30 sec for 3 minutes @ 75%
Every 30 sec for 3 minutes @ 80%

STRENGTH

Romanian Deadlift; 8 reps
Bench Frog Kicks; 8 reps (2 sec pause at extension)
Rest 2 minutes
4 sets

GHD Sit-ups; 12 reps
Hollow Rock or Hold; 10 reps or 20 sec
3 sets

CONDITIONING

In pairs, one work/one rest:
6 minute AMRAP
Deadlift; 20 reps; 100/70
Barbell Burpees; 20 reps

Split reps between you as you see fit, but all deadlifts must be completed before starting the Burpees and all Burpees before starting the next round.

EXTRA

30 minute run @ recovery pace