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Friday: 11 August 2017

Warm Up

10 Calories bike

10 Dead bugs

10 Ring Rows 2 Rounds Barbell Cycling Warm up

5 Hang Power Snatch + OHS

5 Hang Squat Snatch + OHS

Rest 2:00

5 Hang Power Cleans + Push Jerk

5 Hang Squat Cleans + Split Jerk

x 2 Rounds (Start with bar then add weight each round)

Olympic Lifting -

Find 20 Rep Max in Power Snatch

rest 10 minutes

Find 20 Rep Max Power Clean and Jerk

Strength -

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

Gymnastics -

20 Hollow Bodys

20 GHD Situps

1:00 DBall Hold 150/100

x 3

Conditioning

400 M Run

15 Pull Ups

10 OHS @ 95/65lbs

5 Rounds

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