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Warm up 15 Cals Bike 10 Single Arm DB Push Jerk 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. Snatch : 8 x 2 @ 80% (Perfect Reps)
B. Back Squat Build to a Heavy Double
Gymnastics Work -
4 - 3 - 2 -1
Strict HSPU
Kipping HSPU (Kick down after each set. Not for time)
Rest 2:00
x 4
Conditioning -
750 M Row
Rest 3 Minutes
10 - 8 - 6
Wall Balls @ 30/20 Calories Bike
Rest 3 Minutes
x 3