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Monday: 25 September 2017

- Warm up

200 M Run

3 Strict Ring Pull Ups

3 Air Squats Tempo 3333

2 Rounds

A. Back Squat:

8 x 1 @ 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 + 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

3:00 Bike @ 350 / 270 RPMs

Rest 1:30

x 7 - 10 Rounds

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