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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