Monday: October 23, 2017

- Warm up

20 Double Unders

25 ft Overhead Farmers 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

2 position Snatch (high hang, hang,

Build to a heavy

Then

3 x 1 Full Snatch @ 90%

- Back Squat:

Build to a heavy 3 Rep

then drop down to 70 % and build to a Heavy 1 Rep.

Gymnastics Work -

10 Wall Facing Handstand Scap Push ups

10 Wall Facing Shoulder Taps

10 Kipping HSPU

Rest 1:00

then

Max Strict HSPU

Rest 2:00

x 3

7 Minute AMRAP of

12 Pull ups

8 OHS @ 135/95

12 Toes to Bar

25 Ft OH Walking Lunges 135/95

Rest 3 minutes

x 3

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