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May 12 17

Warm up 50 Ft Bear Crawl 10 Jumping Lunges 10 Cals Bike

20 Ft Banded Walks 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 @ 85%

Strength -

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

Gymnastics

Max Hollow Holds Rest 30 seconds Max Arch Holds Rest 30 Seconds

Max L- Sit Rest 30 Seconds X 3

Conditioning

Bike

15 Dumbbell Snatches @ 55/35

20 Burpees over the Dumbells

25 Double Under

x 4

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