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