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22 May 17

Warm up 15 Cals Bike 10 Cuban Presses 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 Complex: Snatch + Hang Power Snatch + High Hang Snatch

Build to a Heavy Complex

B. Back Squat Build to a Heavy Triple

Then

3 x 3 @ 90%

Gymnastics Work -

5 Deficit HSPU 3"/ 1.5

25 Double Unders

Max Strict Ring Dips

Rest 3:00

x 3

Conditioning -

200 M Run

30 Box Jumps Step Downs 24"/20"

30 Wallballs 20/14

Rest 3 minutes

x 5

- 80 - 85% Effort

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