Monday: Dec 4, 2017
- Warm up
10 Cuban Press + OHS with Bar
10 Knee Pulls + Quad Pulls
250 M Row
10 Band Pull Aparts
:30 Second HS Holds
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
For Time
14 Squat Snatches @ 95/65
12 Squat Snatches @ 135/95
10 Squat Snatches @ 155/105
8 Squat Snatches @ 185/115
6 Squat Snatches @ 205/125
- Back Squat:
3,2,1,1 Build each Set
Gymnastics Work -
10 Cals Bike
9 Toes to bar
5 Rounds not for time
Workout
Assault Bike
14/10 Cals AFAP Rest 2:00 x 5
Rest 5 minutes
16/12 Cals AFAP Rest 2:10 x 5