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- 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.