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