25 Apr 17
Warm up :30 Seconds Bike Fast 10 Air Squats 50 Ft Walking Lunges 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. Power Clean : 3 second pause at the knee, Build to a heavy
Then
A1. 6 x 1 @ 85%
B. Snatch Pulls 5 x 4 @ 100%
Gymnastics
C1. 5 Strict Ring Dips + Max Hold at Top x 5 Rest 2:00 C2. 3 Kip Swings + 2 Kipping Pull Up + 1 Kipping Chest to bar x 5 Rest 2:00 D. Conditioning
10 Thrusters @ 135 15 Pull Ups Rest 2:00 x 5
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