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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

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