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Monday: October 2, 2017

October 2, 2017

- Warm up

200 M Run

3 Strict Ring Pull Ups

3 Air Squats Tempo 3333

2 Rounds

 

A. Back Squat: 

5 x 5 @ 75% No Tempo


- 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.  Snatch 

Build to 80 % 

 

 

 

Gymnastics Work - 

10 HSPU 

250 M Row 

 


Conditioning - Bike

Hold 350/ 300

For a long as possible Rest 1:1

x 3 
 

 

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