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.