Monday: 10 July 2017

Warm up 400 M Row

:30 Second Hanging Bar Holds

5 Ring Push 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. 2 Hang Snatches (Singles) @ 70% rest 30 Seconds then 2 Snatches @ 70% Rest 2:00 x 5

B. Back Squat: 5 x 8 @ 50% Rest 1:00

Gymnastics Work -

EMOM x 10

M1: 3 Tempo HSPU 41x1

M2: 25 Double Under

Conditioning -

5 Pull ups

3 Power Cleans @ 185/125

Rest 30 Seconds

x 7 Rounds