7 Apr 17

Warm up 1:00 Minute Bike 10 Strict Press with Dual KB 10 Strict Pull Ups 10 Band Pull aparts Snatch Warm up-

With a Barbell-

5 Muscle Snatches 5 High Hang Power Snatches 5 Hang Power Snatches 5 OHS 5 Hang Squat Snatches 5 OHS x 2 Add weight on second Round

Olympic Lifting -

A. Build to a Heavy High Hang Snatch (Squat)

Strength -

B1. Close Grip Bench Press - 5 x 5 @ Tempo: 32x2 (Build each set) B2. Dumbbell Bent over Row 5 x 10 AHAP, Rest 2:00

Gymnastics

C1. Max Hollow Hold x 5 / rest 1:00 C2. 20 V- ups / Rest 2:00

Conditioning

30 Seconds Work / 30 Seconds Rest

2 Sets of 1. Calories on Bike 2. Wall Balls 3. Strict Pull Ups 4. Burpees

Rest 2 Minutes

3 Rounds ***Try to accumulate the same number of repetitions each round.***