Friday: 14 July 2017

Warm Up

10 Calories bike

10 Dead bugs

20 Jumping Lunges 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 Squat Clean @ 75% 3.3.2.2 x 3 - Rest 15 second between reps and 2:00 between sets

TNG Power Snatch @ 70% .3.3.2.2 x 3 - Rest 15 second between reps and 2:00 between sets

Strength -

1. Kettlebell Bench Press 3 x 20 - Moderately heavy

Gymnastics -

Max Weight Pull ups @ moderate weight

Rest 30 Seconds

:30 Second Wall Facing HS Holds

Rest 30 Seconds

7 Strict Toes to Bar

x 3

Conditioning

In 90 Seconds : 100% effort.

100 M Sprint

10 Shoulder to Overhead @ 95/65

Max Meters Row

Rest

6:00

x 4

Record Meters for each round: