Cinco de Mayo 17

Warm up 1:00 Double Unders 10 Lateral Jumps 10 Box Jump Step Downs 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): 8 x 2 @ 80%

Strength -

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

Gymnastics

20 GHD Max D - Ball Holds @ 150/100 rest 2:00 x 3

Conditioning

Bike

30 Seconds @ 85% Effort 60 Seconds @ 50 % Effort x 8 Rest 2 Min 60 Seconds @ 85% Effort 2:00 @ 50% Effort x 5