28 Apr 17

Warm up 1:00 Minute Bike 10 Single Arm KB Swings 10 Single Arm Overhead Squat 5 each Arm. 10 Burpee Broad Jumps 2 Rounds Clean Warm up-

With a Barbell-

5 Muscle Clean 5 High Hang Power Clean 5 Hang Power Cleans 5 FS 5 Hang Squat Cleans 5 FS x 2 - Add weight on second Round

Olympic Lifting -

A. Clean (Squat): Build to a Heavy

Strength -

B1. Dumbbell Bench Press - 5 x 5 @ Tempo: 32x2 (Build each set) B2. Barbell Bent over Row 5 x 10 AHAP, Rest 2:00

Gymnastics

Weighted Plank Max Hold @ 1/4 Body Weight / Rest 1:00

25 V-ups / Rest 1:00 Max Hollow Holds / rest 1:00 3 Rounds

Conditioning

20 Cals 8 Squat Snatches @ 155/105 x 5