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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 -
Find your 20 Rep Max Hang Power Clean
Strength -
1. Close Grip Bench Press ( Find 1 Rep Max)
Gymnastics
50 GHD for Time
Conditioning
20 Minute AMRAP
12/15 Cals Bike
15 burpees