6 March Advanced Class (Obj: Work Capacity)

Warm up well

Snatch: Tabata Protocol  20 work:10  rest X 8

2X

·          Ring Pullup to Archer  10 (5L/R)

·          Bar Ab Wheel   10

·          Ring Up & Over to L-Sit  10

·          Sandbag Snatch to Squat  10

·          Ring Extension to Fly 10

·          Handstand Pushups  10

·          Anyhow Carry (sandbag/KB) Stairs 2

·          Rest :60

Pulls: (:60 rest after each set)

·          16  Pullups

·          20 Chinups

·          16  Pullups

·          10 Chinups

·          8 Pullups