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Friday: 21 July 2017

Warm Up

10 Calories bike

10 Dead bugs

20 Jumping Squats 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 Power Clean @ 75% 3.3.3.3x 3 - Rest 20 second between reps and 2:00 between sets

TNG Squat Snatch @ 70% .3.3.3.3 x 3 - Rest 20 second between reps and 2:00 between sets

Strength -

- Dual Kettlebell Shoulder Press 3 x 12 - Moderately heavy

Gymnastics -

20 V-ups

1:00 Plank

20 Hollow Body Rocks

Rest 1:00

x 3

Conditioning

8 Min AMRAP

3 Dual DB Hang Clean and Jerks @ 50/35

3 HSPU

6 Dual DB Hang Clean and Jerks @ 50/35

3 HSPU

9 Dual DB Hang Clean and Jerks @ 50/35

6 HSPU

12 Dual DB Hang Clean and Jerks @ 50/35

6 HSPU

15 Dual DB Hang Clean and Jerks @ 50/35

9 HSPU

18 Dual DB Hang Clean and Jerks @ 50/35

9 HSPU

21 Dual DB Hang Clean and Jerks @ 50/35

12 HSPU

.........24/12, 27/15, 30/15

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