Speed and Upper Body Strength Day

I. Muscle Snatch- Heavy Single

57,5kg

IIa. Snatch 60%(50kg) 2 x 5

IIb. 1 arm chin-up hold, 6 seconds R/6 seconds L x 5

IIIa. Clean 60%(60kg) 2 x 5

IIIb. Ring Dips with a turnout 5 x 5

IV. Jerk 60%(65kg) 2 x 5

IV. Toes to Rings, straigth legs 5x5

Night time:

Pike stretch, a few minutes

Straddle stretch, a few minutes

Front Splits R/L, a few minutes on each side

Bridge 1minute x 3

"Elizabeth"

"Elizabeth"
For Time:
21-15-9 reps
Cleans(#115)
Dips(Ring)
13:40

15 seconds work / 15 seconds rest x 8 sets

Toes to bar variations

Evening:

3 Rounds

Max Handstand, nose to wall: ~1min per set.

20 Hollow Rocks