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
