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: