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