26 May 2017
Warm up 1000m Row
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 -
8 -6 -4 -2
Touch and Go : Squat Cleans @ 135lbs / 95lbs
Rest 1:00 between Reps
Rest 3:00
8 - 6 - 4 -2
Touch and Go: Squat Snatch @ 135lbs / 95lbs
Rest 1:00 Between Reps
Strength -
1. Close Grip Bench Press ( Find 15 Rep Max)
2. Barbell bent over Row 3 x 10 at Moderate weight Tempo 3232
Gymnastics
50 GHD for Time
Conditioning
15 Second Max Cals on Bike
2:00 Rest
x 5
Rest 7 Minute
20 Second Max Cals on Bike
2:20 Rest
x 4