Tuesday: 8 August 17
Warm up 10 OH Walking Lunge (DB,KB)
10 Dead bugs
25 Double Unders
2 rounds Clean Warm Up
With a Barbell-
2 Rounds of: 3 Reps High Hang Power Clean
3 Reps Hang Power Clean + FS
3 Reps High Hang Squat Clean
3 Reps Hang Squat Clean
3 Reps Front Squat
Olympic Lifting -
A. Squat Clean
3 x 3 @ 85%
3 x 2 @ 90%
3 x 1 @ 90+%
B. Gymnastics
5 Sets of 5 Rope Pull Ups, Rest as needed
D. Conditioning
30 Pull Up, EMOM: 3 Burpee Box Jump Overs
Rest 3 Minutes
20 Sand Bag Cleans ,EMOM : 3 Toes to Bar
Rest 3 Minutes
15 Burpee Bar Muscle Ups, EMOM : 2 Deadlifts @ 315/225