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18 Apr 17

Warm up 1:00 Bike 10 Banded Squats

25 Ft Bear Craw 2 Rounds Clean Warm Up

With a Barbell-

2 Rounds of: 3 Reps High Hang Power Clean

3 Reps Hang Power Snatch Clean + FS

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean

3 Reps Front Squat

Olympic Lifting -

A. Hang Clean : 3 second pause at the knee, 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 Dips 3 x 6 AHAP, Tempo 31x1 rest 1:00 C2. Chest to Rings/ with Max Hold at the Top : 3 x 2 Tempo 32x1 Rest 2:00 Conditioning 5 Deadlifts @ 275 1:00 Max meters on Rower rest 2:00 x 2 Rest 5 Min 5 OHS @ 155 20 Cals Bike for Time Rest 2:00 x 2

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