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Monday: Dec 11, 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

Build to a heavy

then

Rest 5 minutes

then

20 Reps @ 77% for time

- Back Squat:

2,1,1,1 Build each Set

Gymnastics Work -

10 Cals Bike

10 Toes to bar

5 Rounds not for time

Workout

Assault Bike

16/12 Cals AFAP Rest 2:00 x 5

Rest 5 minutes

18/14 Cals AFAP Rest 2:10 x 5

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