Crossfit Impulse Hypertrophy

WOD:

BBG

6 x 3 Snatch
40-50-60-60-60-60kg

Hypertrophy

1 x 90% ME Strict HSPU  = 6
1 x 90% ME Kipping HSPU = 10
Then 3 ME sets kipping w/ 15 secs rest
8-4-3

Push-ups
12-10-6-4 (warm up)
BW-red band-blue band-green band
Then 3 ME sets @green band w/ 15 sec rest
8-4-3
30 sec chest stretch
30 sec max contraction

4 x 12 GHD sit-ups
last 2 sets w/ 10kg plate
30 sec ab stretch (low pullup bar)
30 sec max contraction (hollow body hold)

Underhand grip bench press
12-10-6-4 (warm up)
20-40-50-60kg
Then 3 ME sets @60kg w/ 15 sec rest
8-3-2
30 sec tricep stretch
30 sec max contraction

Conditioning

6 rounds for TIME:
12 Med ball slams @9kg
12 Russian Swings @24kg

6.16