Monday: Jan 8, 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

500 M Row @1:55 / 2:05

5 Snatches @ 125/95

Rest 3:00

x 5

Build each set

- Back Squat:

Build to a 10 Rep Max

Gymnastics Work -

1:10 Max Set of Toes to Bar

Rest 1:00

x 5

Workout

10 Thursters @95/65

35 Double Unders

3 Rounds

Rest 2:00

x 4