Tuesday: 12 September 17

Warm up 250 M Row

5 Kip Swings

5 Strict Ring Dips with 3 second hold in bottom.

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. High Hang Clean + 2 Split Jerk

Build to a heavy Complex

B. Gymnastics

Complete 50% of Max Strict Pull ups with 3 seconds pause at the top

Rest 1:00

10 Kipping or Butterfly Pull -up (Focus on breathing through each rep)

Rest 1:00

x 3

D. Conditioning

400 M Run

30 Shoulder to Overhead @ 95/65

30 Double Unders

20 Front Squats @ 95/65

20 Bar Facing Burpees

then

10 Minutes Row @ 2:05/ 2:25 Pace

Rest 2:00

x 2

Focus on Quality of movement that allows you to go unbroken.