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9 June 2017

Warm up 1400 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 -

4 -2 -2

Touch and Go : Squat Cleans @ 165lbs / 110lbs

Rest 1:00 between Reps

Rest 3:00

4 -2 -2

Touch and Go: Squat Snatch @ 155lbs / 110lbs

Rest 1:00 Between Reps

Strength -

1. Close Grip Bench Press ( Find 5 Rep Max)

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

Gymnastics

20 Hollow Rocks

20 Ring Dips

20 V - Ups

20 Push Ups

3 Rounds

Conditioning

100 M DBall Carry

15 Turkish Get Ups @ AHAP

100 Double Unders

x 2

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