Monday: 3 July 2017

Warm up 400 M Row

:30 Second HS Holds

5 Strict Pull ups

x 2 Snatch Warm Up With a Barbell 3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

Olympic Lifting

A. Snatch Pull + Hang Snatch + 2 Powers Snatch: Build to a Heavy Complex

B. Back Squat: 5 x 5 @ 75% Tempo 32x2 Add 5 - 10 lbs from last week

Gymnastics Work -

3 Sets of Max 3" Deficit HSPU or Parallete Box HSPU

Conditioning -

15/12 Calories Bike

5 Squat Cleans @ 185/125

Rest 3:00

x 5