Friday: 4 August 2017

Warm Up

10 Calories bike

10 Dead bugs

10 Ring Rows 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 -

Death By ..

EMOM : 1 Snatch @ 60% add one rep each minute until failure, then

EMOM: 1 Clean and Jerk @ 60%, add one rep each minute until failure.

Strength -

- Single Arm Dumbbell Press, Build to a heavy 5 rep on each arm.

Gymnastics -

5 Wall Walks

10 Cals Bike

15 Hollow Body Rocks

Rest 1:00

x 3

Conditioning

10 Min AMRAP

3 Dual DB Clean and Jerk @ 50/35

3 HSPU

3 Dual DB Clean and Jerk @ 50/35

6 HSPU

3 Dual DB Clean and Jerk @ 50/35

9 HSPU

6 Dual DB Clean and Jerk @ 50/35

12 HSPU

6 Dual DB Clean and Jerk @ 50/35

15 HSPU

6 Dual DB Clean and Jerk @ 50/35

18 HSPU

9 Dual DB Clean and Jerk @ 50/35

21 HSPU