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**