November2015

November2015

06 11 15 – Snatch complex

Warm up: 5 mins get sweaty Burgener warm up Mobs: Snatch prep Strength – Snatch complex: Complete the following complex 5-7 times aiming to increase weight each round: Snatch Pull + Hang snatch + Full snatch + OHS Metcon – 3 rounds of: 5 Front Squats 60/45kg 15 Pull-ups 5[…]

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03 11 15 – HSPU

Warm up – 2 rnds: 30 second of: deadhang push up sit up squat   Mobs: Lats Shoulders   Skill – HSPU: Beginner – 5×5 HSPU negatives (3 sec negative) handstand against a wall and slowly lower yourself to the bottom. Intermediate – 5 x max effort kipping HSPU Advanced –[…]

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