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Friday: 16 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 -

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

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