Monday: 12 September 2017
- Warm up
200 M Run
3 Strict Pull Ups
3 Air Squats Tempo 3333
2 Rounds
A. Back Squat:
6 x 4 @ 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. Hang Snatch Pull + Hang Power Snatch
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
- All Singles, Any step forward is a no rep.
Gymnastics Work -
EMOM x 15
M1: 30 seconds HS Hold
M2: 10 HS Shoulder Shrugs
M3: :30 Seconds HS Walk or Free handstand hold Attempte
Conditioning - Bike
2:00 Bike @ 350 / 270 RPMs
Rest 1:00
x 10