23 May 17

Warm up 25 Ft Single arm KB OH Lunge 10 Banded Good Mornings

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 Complex; Clean + Hang Power Clean + High Hang Squat Clean

Build to a Heavy

B. Snatch High Pulls 5 x 2 @ 75%

Gymnastics

1 - 2 -3 -4 -5 or 2 - 4- 6- 8- 10

Unbroken Kipping Chest to Bar, Drop after each set.

Rest 2:00

x 3

D. Conditioning

7 Thursters @ 75lbs

7 Bar Facing Burpees

7 Cals Bike

Rest 3:15

x 3

Rest 5 Minutes

2 Rounds