Friday: 30 June 2017

Warm up 50 cals bike

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 -

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

Power 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 Straight legToes to Bar or Kipping Leg raises

Rest 30 second

1:00 Hollow hold

Rest 30 Seconds

:20 second Hanging L-Sits

Rest 1:30

x 3

Conditioning

25 Dumbell Snatch @ 50/35

20 Cals Bike

15 Pull Ups

Rest 2:00

x 3

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