Wednesday 11th July - 2012

O-Lift tech + Moderate aerobic/grinder scenario

Run, 5min - 10min @ easy effort
+
Dynamic mobility, 10min - focus on thoracic and OH position
+
Low hang squat snatch @ 40-50kg, x1 every min for 12min
+
10 Dual KB OH walking lunges - keep elbows locked; rest 90sec x 3
+
1 round every 3min for 15min @ moderate effort:
2-3 HSPU
10 wall balls
20 squats
40 double unders

Notes:

snatch as below @ 50kgs

Dumbells @ 10kgs

Part c completed @ moderate effort