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Friday: 7 July 2017

Warm Up

10 Calories bike

10 Dead bugs

20 Double Under 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 -

TNG Power Clean @ 75% 2.2.2.2 x 3 - Rest 15 second between reps and 2:00 between sets

TNG Squat Snatch @ 70% .2.2.2.2 x 3 - Rest 15 second between reps and 2:00 between sets

Strength -

1. Kettlebell Bench Press 3 x 10 - Moderately heavy

Gymnastics -

3 Pull Ups + 3 Chest to Bar

Rest 30 Seconds

3 Wall Walks

Rest 30 Seconds

15 Seated Pike Ups

x 3

Conditioning

in One Minute : 100% effort.

5 Hang Power Snatches @ 95/65

5 Burpees over Bar

Max Cals Bike

Rest

6:00

x 4

Record Cals for each round:

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