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Friday: 15 September 2017

Warm Up

10 Cals Bike

5 Push Ups

5 Each Arm - 1 Arm KB Swings

5 Each Arm Waiter Squats

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

5 Power Clean and Jerks @ 115 /75 Unbroken

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

10 Bar Muscle Ups

10 Deadlifts @ 315

8 Minutes AMRAP

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