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