TUESDAY 29MAR16  Warm up 800m group run  3RNFT 5ea. SA upside down kettle bell strict press(if can not upside down kettle bell press then just regular press) 10 Banded pull aparts 10 PVC pass throughs 10 walking lunges  then..  1:00 handstand hold or max which ever comes first  Strength 6x3 Strict press at 75-80%  Conditioning 18’ EMOM 6 burpees+6 C2B 8 Front Rack lunges 155/105 5-8 strict HSPU  scales C2B: L1 regular pull ups L2: Jumping Chest 2 Bars L3: Jumping pull ups L4: Ring rows HSPU: L1 Multiple Ab mats L2 12 push up L3: 12 push up with a band L4 12 push up on a box Lunges: L1 135/95 L2 115/85 L3 95/65 L4 85/75  Weightlifting  Coaches Warm up  7x1 snatch (good technique and no misses)  5x3 snatch pulls above 100%   sots press 5x5

TUESDAY 29MAR16

Warm up
800m group run

3RNFT
5ea. SA upside down kettle bell strict press(if can not upside down kettle bell press then just regular press)
10 Banded pull aparts
10 PVC pass throughs
10 walking lunges

then..

1:00 handstand hold or max which ever comes first

Strength
6x3 Strict press at 75-80%

Conditioning
18’ EMOM
6 burpees+6 C2B
8 Front Rack lunges 155/105
5-8 strict HSPU

scales
C2B: L1 regular pull ups L2: Jumping Chest 2 Bars L3: Jumping pull ups L4: Ring rows
HSPU: L1 Multiple Ab mats L2 12 push up L3: 12 push up with a band L4 12 push up on a box
Lunges: L1 135/95 L2 115/85 L3 95/65 L4 85/75

Weightlifting

Coaches Warm up

7x1 snatch (good technique and no misses)

5x3 snatch pulls above 100%

sots press 5x5