16 May 17
Warm up 50 Double Overhead KB Walk 10 GHD Sit- ups
10 Inch Worms 2 Rounds Clean Warm Up
With a Barbell-
2 Rounds of: 3 Reps High Hang Power Clean
3 Reps Hang Power Clean + FS
3 Reps High Hang Squat Clean
3 Reps Hang Squat Clean
3 Reps Front Squat
Olympic Lifting -
A. Clean : 8 x 2 @ 85% (Perfect Reps)
B. Snatch High Pulls 5 x 2 @ 70%
Gymnastics
5 Strict Weighted Pull Ups
Rest 30 Seconds
10 Strict Pull Ups
Rest 30 Seconds
5 Kipping Pull Ups
Rest 2:00
x 4 D. Conditioning
EMOM x 15
M1: 3 D- Ball Cleans 150/100
M2: 7 Burpee Box Jump Overs 30/24
M3: 2 Ring or Bar Muscle Ups
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