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10 Apr 17

Warm up 200 m Run 10 Banded Squats 10 Inch Worm Push ups 1:00 Couch Stretch 2 Rounds Snatch Warm Up With a Barbell 3 Reps High Power Clean

3 Reps Hang Power Clean

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean

3 Reps Front Squat

2 Rounds

Olympic Lifting

A. High Hang Clean : Build to a heavy

Then

A1. 6 x 1 @ 85%

B. Back Squat Wave 1 Reps : 6, 5, 4, - Choose a weight then add each set. Wave 2 Reps: 6, 5, 4 - add weight from Wave 1.

Gymnastics

C1. 7 x 3 6” Deficits HSPU

Scale: Lower the Deficit, Strict HSPU, One AB Mat , Strict or Deficit Negatives. C2. 30 second Wall Facing HS Holds Rest 1:00 Seconds x 4 Conditioning 500 m Row rest 2:00 x 5 @ 85% Effort rest 5 Minutes 2:00 Bike rest 2:00 x 5 @ 85% effort

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