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2 June 2017

Warm up 1200 m 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 -

6 -4 -2

Touch and Go : Squat Cleans @ 155lbs / 105lbs

Rest 1:00 between Reps

Rest 3:00

6 - 4 -2

Touch and Go: Squat Snatch @ 155lbs / 105lbs

Rest 1:00 Between Reps

Strength -

1. Close Grip Bench Press ( Find 10 Rep Max)

2. Barbell bent over Row 3 x 10 at Moderate weight Tempo 3232

Gymnastics

Work up to 3:00 - L-Sit

Conditioning

800 M Run

Rest 4:00

600 M Run

Rest 3:30

400 M Run

Rest 2:00

x 3

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