3 Apr 17
Warm up 250 M row 20 Pass Thoughts
DLB KB Walks 50ft
10 Cuban Presses 2 Rounds Snatch Warm Up With a Barbell 3 Reps High Power Snatch + OHS
3 Reps Hang Power Snatch + OHS
3 Reps Mid Shin Power Snatch + OHS
3 Reps High Hang Squat Snatch
3 Reps Hang Squat Snatch
3 Reps Mid Shin Squat Snatch
3 Reps OHS
2 Rounds
Olympic Lifting
A. Build to a Heavy Power Snatch
Then
A1. 6 x 1 @ 85%
B. Snatch Grip Deadlift 5 x 2 @ 90% of Todays
Snatch, Tempo 32x1
Gymnastics
C1. 7 x 2 6” Deficits HSPU
Scale: Lower the Deficit, Strict HSPU, One AB Mat , Strict or Deficit Negatives. C2. 10 Wall Facing Shoulder Taps / Rest 30 Seconds 30 second Kick up HS Holds Rest 30 Seconds x 4 Conditioning 90 Seconds Work / 90 Seconds Rest @ 80% Effort 5 Strict Pull Ups 10 Front Squats @ 95Lbs 15 Cals Bike x 4 Rest 5 Min 90 Seconds Work / 90 Seconds Rest @ 80% Effort 5 Strict Toes to Bar 10 Wall Balls 200 M Row x 4 Goals: Same round and reps each working set.