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.