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