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Monday: October 16, 2017

- Warm up

20 Double Unders

25 ft D-Ball Carry

2 Wall Walks

6 Dead bugs

2 Rounds

- 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

-Snatch

3 position Snatch (high hang, hang, mid shin)

Build to a heavy

Then

3 x 1 Full Snatch @ 90%

- Back Squat:

Build to a heavy 5 Rep

then drop down to 70 % and build to a Heavy 4 Rep.

Gymnastics Work -

10 Wall Facing Handstand Scap Push ups

10 Wall Facing Shoulder Taps

10 Kipping HSPU

Rest 1:00

x 4

7 Minute AMRAP of

10 Sumo Deadlift High Pulls @ 115/75

15 Toes to Bar ( in Sets of 5)

10 Shoulder to Overhead

15 Ring Push ups

Rest 3 minutes

x 3

***Goal is to find a pace that allows you to keep each set consistent.

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