Monday: Dec 25, 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 10 Rep Touch and Go
then
Build to a Heavy 5 Rep Touch and G0
- Back Squat:
,3.3,3,2,1 Build each Set
Gymnastics Work -
10 Thursters
12 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