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Monday: 21 August 2017

- Warm up

250m Row

10 Lunges

x 3 Rounds

A. Back Squat:

20 Rep Max @ 60% - Add 5 - 10 lbs from last week.

- Olympic Lifting

Snatch Warm Up

With a Barbell 3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

B. Snatch

1 x 3 @ 70%

1 x 2 @ 75%

1 x 1 @ 80%

1 x 3 @ 75%

1 x 2 @ 80%

1 x 1 @ 85%

Gymnastics Work -

4 x Max Set of Ring Push Ups

Rest 3:00

3 x Max Set of Close Push ups

Conditioning - Bike

2:00 @ 350 / 250 RPMS

2:00 Rest

x 5 - 7 Rounds

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