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Monday: 4 September 2017

- Warm up

200 M Run

10 Air Squat

10 GHD Situps

2 Rounds

A. Back Squat:

6 x 3 @ 85 - 90 %, Tempo: 31x1

- 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

5 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

- All Singles, Any step forward is a no rep.

Gymnastics Work -

6 x 2 -4 Strict HSPU, Tempo: 31x1

Conditioning - Bike

1:15 @ 420 +/ 320+ RPMS

1:45 Rest

x 5 - 7 Rounds

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