Monday: Jan 21, 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

30 Squat Snatches @ 155/105 for time

- Back Squat:

Build to a 5 Rep Max

Gymnastics Work -

Find you Max Set of Unbroken Toes to Bar

then

10 Cals Bike

60% TTB of Today's Max

Rest 1:00

x 4

Workout

7 Chest to Bar

7 SDHP @ 135/95

5 Burppes

EMOM until Failure

Then

7/5 Cals Bike

7 HSPU

7 Ring Dips

EMOM until Failure

Then

200 M Row

EMOM until Failure