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Warm up 15 Cals Bike 10 Double KB Push Press 10 Pass Through :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. Hang Snatch : 8 x 2 @ 80% (Perfect Reps)
B. Back Squat Build to a Heavy Triple
Gymnastics Work -
5 Parallette Negatives HSPU (Kick up and slowly lower your self to the Ground)
10 Parallette Dips
Rest 2:00
x 5
Conditioning -
250 M Row
10 Burpees over the Erg Rest 2:00
x 6