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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

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