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Friday: 1 September 2017

Warm Up

120 Cal Bike

Barbell Cycling Warm up

5 Hang Power Cleans + Front Squats

5 Hang Cleans

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

Olympic Lifting -

EMOM x 6

7/5 Cals Bike + 2 Power Cleans @ 205/125 or 85%

Strength -

25 FT Double KB Front Rack Lunges x 3 AHAP

Gymnastics -

20 Pike Ups

10 Barbell Roll Outs

1:00 DBall Hold 150/100

x 3

Conditioning

800 M Run

20 Deadlifts @ 315/225

80 Burpees over the Bar

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