24 Apr 17
Warm up 25 Cals Bike 10 Banded Overhead Squat 10 Inch Worm Push ups :30 Second HS Holds 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. High Hang Squat Snatch : Build to a heavy
Then
A1. 6 x 1 @ 85%
B. Back Squat Wave 1 Reps : 3, 2, 1, - Choose a weight then add each set. Wave 2 Reps: 3, 2, 1- add weight from Wave 1.
Gymnastics Work -
50 Double Under 10 Strict HSPU 15 Cals Bike rest 2:00 x 4
Conditioning -
EMOM x 15 M1: 12 Wall Balls M2: 10 Burpee Box Jump Overs M3: 12 Dumbbell Snatches @ 35/50