Monday: 18 September 2017
- Warm up
200 M Run
3 Strict Pull Ups
3 Air Squats Tempo 3333
2 Rounds
A. Back Squat:
8 x 2 @ 90 - 95% 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 + High Hang Snatch
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 75+%
- All Singles, Any step forward is a no rep.
Gymnastics Work -
EMOM x 15
M1: 30 seconds HS Hold
M2: 3 SHSPU or 5 Kipping HSPU
M3: :30 Seconds HS Walk or Free handstand hold Attempte
Conditioning - Bike
2:00 Bike @ 400 / 320 RPMs
Rest 1:30
x 10