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Tuesday: 17 October 17

Warm up 500 M Row

20 Band Pull Apart

10 Front Squat with Barbell Tempo 3333 x 2

Clean Warm Up

Barbell Cycling Practice @ 35% of 1 RM

5 Power Cleans

5 Shoulder to Overhead

Rest 1:00

5 Power Clean and Jerks

5 Hang Squat Cleans

Rest 1:00

5 Squat Cleans

5 Squat Clean Thrusters

Olympic Lifting -

- Clean Complex - Clean + Front Squat + Hang Clean + Front Squat

Build to a heavy.

- Gymnastics

Tuck Front Lever Hold (Bar) : 20 Second holds

10 Strict Toes to Bars

4 Rounds not for time

- Conditioning

15 Cal Bike

15 Burpees

10 Rounds for Time

*** Push the pace on the bike and try to keep the burpees consistent.

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