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