6 June 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 and Jerk: 1.1.1.1 @ 85% x 4 (Rest 10 seconds between reps and 2:00 between sets).
B. Snatch High Pulls 5 x 2 @ 85%
Gymnastics
10 Strict Toes to Bar
10 Hollow Rocks
10 Strict Pull ups with 2 Second pause at top
Rest 1:00
x 5
D. Conditioning
250 M Row @ 90% effort
Rest 3:10
x 8