Friday: 23 June 2017

Warm up 1500 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 -

Power Clean @ 75% 1.1.1.1 x 3 - Rest 10 second between reps and 2:00 between sets

Snatch @ 70% 1.1.1.1 x 3 - Rest 10 second between reps and 2:00 between sets

Strength -

1. Dumbbell Bench Press 3 x 10 - Moderately heavy

Gymnastics -

10 Strict Toes to Bar or Leg raises

Rest 30 second

10 Barbell Roll outs

Rest 30 Seconds

:20 second L-Sits

Rest 1:30

x 3

Conditioning

800 M Run

20 Wall balls

15 Hang Power Cleans @ 115/105

x 3

Try to keep each round the same time. Complete at 80% effort.