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