Monday: 24 July 2017

Warm up 200 M run

5 Pull Ups

10 Push-ups

15 Air Squats

x 5 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

3 x 3 @ 65%

3 x 2 @ 75%

3 x 1 @ 85%

B. Back Squat: 3 X Max Reps @ 80% of 1RM Rest 2:30 Add 5 - 10 Lbs from last week.

Gymnastics Work -

Parallette Negative HSPU

6 x 2 Rest 2 Min

* Go down as slow as possable, kick down the back up for the next rep.

or

Parallette Box HSPU

3 x Max Reps Rest 2:00

Conditioning -

15 Seconds Bike Rest 2:10 x 8 @ 95%