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