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