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