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