Friday: 28 July 2017
Warm Up
10 Calories bike
10 Dead bugs
20 Double Unders 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 @ 80% 3.3.3.3 x 3 - Rest 20 second between reps and 2:00 between sets
TNG Power Snatch @ 75% .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 (heavier then last week)
Gymnastics -
200 M Run
10 GHD sit ups
10 Back Extensions
Rest 1:00
x 3
Conditioning
8 Min AMRAP
10 Dumbbell Snatch 50/35
30 Double Unders