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Monday: October 30, 2017

October 30, 2017

- Warm up

1000 M Row


- 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 

Build to a Heavy Snatch in 5 sets

 

- Back Squat: 

Build to a heavy 1 Rep in 5 sets

 

Gymnastics Work - 

Max Unbroken Set of Strict HSPU

Rest 5 minutes

then 

5 Minute AMRAP of 

Kipping HSPU

 

100 M Row 

8/6 Cals Bikw 

10 Hang Power Cleans @ 115/75

Rest 4 Minutes 

x 6 

 


 

 

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