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