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