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