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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