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4 Apr 17

Warm up 1:00 Bike 10 Banded Squats

1:00 Couch Stretch

25 ft Band Walks 2 Rounds Clean Warm Up

With a Barbell-

2 Rounds of: 3 Reps High Hang Power Clean + Front Squat

3 Reps Hang Power Clean + Front Squat

3 Reps Mid Shin Power Clean + Front Squat

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean

3 Reps Mid Shin Squat Clean

3 Reps Front Squat

Olympic Lifting -

A. Build to a Heavy Power Clean

Then

A1. 6 x 1 @ 85%

B. Front Squat - 5 x 5 @ Tempo: 32x1 (Build each set)

Gymnastics

C1. Weighted Pull Ups 3 x 5 AHAP, Tempo 31x1 rest 1:00 C2. Chest to Rings 3 x Max Reps Tempo 32x1 Rest 2:00 Conditioning 10 Power Snatch @ 55/75 10 Toes to Bar 25 Double Unders x 7 Rest 3:00

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