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19 May 2017

Warm up 1:00 Bike 10 KB RDL's 20 Banded Pull Aparts

20 Ft Banded Walks 2 Rounds Barbell Cycling Warm up

5 Hang Power Snatch

5 Hang Squat Snatch

5 OHS

Rest 2:00

5 Hang Power Cleans

5 Hang Squat Cleans

5 Shoulder to Over Head

x 2 Rounds (Start with bar then add weight each round)

Olympic Lifting -

10 -8 -6 -4 -2

Touch and Go : Squat Cleans @ 95lbs / 65lbs

Rest 1:00 between Reps

Rest 3:00

10 - 8 - 6 - 4 -2

Touch and Go: Squat Snatch @ 95lbs / 65lbs

Rest 1:00 Between Reps

Strength -

1. Close Grip Bench Press ( Find 20 Rep Max)

2. Straight leg inverted Row 3 x 20 Reps Rest 2:00 between sets.

Gymnastics

Accumulate 2:00 L - Sit Holds

Every time you break 5 GHD Situps

Conditioning

15/12 Cals Row

10 Thursters @ 75/55lbs

Rest 3:00

x 6

90% effort

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