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