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Friday: 18 August 2017

Warm Up

5;00 Bike Barbell Cycling Warm up

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 -

EMOM until Failure

10/7 Cals Row + 1 Clean @ 205/125 (add one Rep each Minute)

Strength -

- Single Arm Bent over Row 5 x 5 @ moderate weight

Gymnastics -

20 Hollow Bodys

20 GHD Situps

1:00 DBall Hold 150/100

x 3

Conditioning

400 M Run

25 Wall balls @ 20/14

Rest 2:00

x 5

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