20131231.Tuesday

Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS

Barbell:

6x2 LHS at 80%, rest 60

2 minute snatch efficiency test
set at 70%, score is total makes less total misses.

Strength:
a)  5x3 bench at 85%
b)  5x3 weighted pullup at 85% (thereabout)

Conditioning: row 2k

gymnastics:
10 min FS HSPU practice, 5 hollow rocks every 3 attempts