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30 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: Build to a Heavy

Then

8 x 1 @ 85%

B. Snatch High Pulls 5 x 2 @ 80%

Gymnastics

10 Cals Bike

10 Toes to Bar

Rest 1:00

x 7

D. Conditioning

150 M Row @ 90% effort

Rest 3:00

x 8

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