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
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