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11 Apr 17

Warm up 1:00 Bike 10 Pass Throughs

10 Overhead Squats 4 second Pause

20 Overhead Band Pull Aparts 2 Rounds Clean Warm Up

With a Barbell-

2 Rounds of: 3 Reps High Hang Power Snatch + OHS

3 Reps Hang Power Snatch + OHS

3 Reps High Hang Squat Snatch

3 Reps Hang Squat Snatch

3 Reps Overhead Squats

Olympic Lifting -

A. High Hang Snatch : Build to a heavy

Then

A1. 6 x 1 @ 85%

B. Snatch Grip Bent over Row 5 x 4 @ Moderate weight; Tempo: 3222

Gymnastics

C1. Weighted Pull Ups 3 x 6 AHAP, Tempo 31x1 rest 1:00 C2. Chest to Rings 3 x Max Reps Tempo 32x1 Rest 2:00 Conditioning 5 Rounds of 8 Russian KB Swings @ 53/70

8 Burpee Box Jump Overs

Rest 3 Minutes 10 Shoulder to Overhead @ 135lbs 10 Bar Facing burpees Rest 3 Minutes **Goal is to go as fast as possible**

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