Tuesday: 5 September 17
Warm up 250 M Row
5 Kip Swings
5 Strict Pull ups
x 2 Clean Warm Up
With a Barbell-
2 Rounds of: 3 Reps High Hang Power Clean
3 Reps Hang Power Clean + FS
3 Reps High Hang Squat Clean
3 Reps Hang Squat Clean
3 Reps Front Squat
Olympic Lifting -
A. Clean and Jerk
Build to a heavy Complex
3 x 3 @ 75%
3 x 2 @ 80%
3 x`1 @ 85%
B. Gymnastics
1:00 Max Strict Pull Ups
Rest 3:00
1:00 Max Kipping Pull Ups
Rest 3:00
x 3
D. Conditioning
12 - 9 - 6
Hang Power Snatch @ 115lbs / 85lbs
Overhead Squat
Cals Bike
Rest 10 Minutes
12 - 9 - 6
Hang Power Clean @ 135/95
Thursters @ 135/95
200 M Run
Focus on Quality of movement that allows you to go unbroken.