Friday: 22 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 -
Every 90 Seconds x 12 - Build to a Heavy
1 Power Clean + Squat Clean + 2 Front Squats
Strength -
25ft Overhead Lunges x 3 AHAP
Gymnastics -
20 Pike Ups
10 Barbell Roll Outs
1:00 DBall Hold 150/100
x 3
Conditioning
20 Snatches @ 155/105
25 HSPU
50 Cals Bike