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17 Apr 17

Warm up 25 Cals Bike 10 Banded Pull aparts 10 Inch Worm Push ups 1:00 Couch Stretch 2 Rounds Snatch Warm Up With a Barbell 3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

Olympic Lifting

A. Power Snatch with a 3 Second Pause at the Knee : Build to a heavy

Then

A1. 6 x 1 @ 85%

B. Back Squat Wave 1 Reps : 4, 3, 1, - Choose a weight then add each set. Wave 2 Reps: 4, 3, 1- add weight from Wave 1.

Gymnastics Capacity - 15/12 Caliores Row @ 90% Effort Max Strict HSPU rest 2:00 x 5

Conditioning 7 Min AMRAP 8 Chest to Bar 10 Clean and Jerks @ 95 lbs 12 Bar facing Burpees Rest 3 Min x 2

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