Monday: 17 July 2017
Warm up 200 M run
10 KB Swings
5 Burpee Box Jump Overs
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. Snatch
2 x 3 @ 65%
2 x 2 @ 75%
2 x 1 @ 90%
B. Back Squat: 3 X Max Reps @ 80% of 1RM Rest 2:30
Gymnastics Work -
EMOM x 10
2 HSPU + 2 Ring Dips + 2 Push ups
Conditioning -
12 Min AMRAP @ 80% Effort of
15 Wall Balls
12 Toes to Bar
9 Shoulder to Overhead. @ 95/65