9 May 17
Warm up 5 Turkish Get Ups 10 GHD
10 Dumbbell Jumping Squats 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. Hang Clean : 8 x 2 @ 85% (Perfect Reps)
B. Snatch High Pulls 5 x 2 @ 65%
Gymnastics
5 Strict Pull Ups
Rest 30 Seconds
10 Kip Swings
Rest 30 Seconds
5 Kipping Pull Ups
Rest 2:00
x 4 D. Conditioning
At 90% Effort Complete:
10/8 Cals Bike
10 Push Press 95/65
5 Bar Facing Burpees
Rest 3:00
x 6