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Friday: 8 September 2017

Warm Up

10 Cals Bike

3 Pull Ups

3 GHD Situps

3 Burpees

3 Push Ups

x 2

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 8

2 Power Snatches @ 70% + 20 Double Under

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

21 - 18 - 15 -12 -9 -6 -3

Power Cleans @ 115/105

Cals Bike

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