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3 Apr 17

April 3, 2017

Warm up
250 M row
20 Pass Thoughts

DLB KB Walks 50ft

10 Cuban Presses
2 Rounds

Snatch Warm Up
With a Barbell
3 Reps High Power Snatch + OHS

3 Reps Hang Power Snatch + OHS

3 Reps Mid Shin Power Snatch + OHS

3 Reps High Hang Squat Snatch

3 Reps Hang Squat Snatch

3 Reps Mid Shin Squat Snatch

3 Reps OHS

2 Rounds

Olympic Lifting

 

A. Build to a Heavy Power Snatch

Then

A1. 6 x 1 @ 85%

 

B. Snatch Grip Deadlift 5 x 2 @ 90% of Todays

Snatch, Tempo 32x1

 

Gymnastics

C1.  7 x 2 6” Deficits HSPU

Scale: Lower the Deficit, Strict HSPU, One AB Mat , Strict or Deficit Negatives.
 

 C2.  10 Wall Facing Shoulder Taps / Rest 30 Seconds
         30 second Kick up HS Holds Rest 30 Seconds x 4

Conditioning

90 Seconds Work / 90 Seconds Rest @ 80% Effort
5 Strict Pull Ups
10 Front Squats @ 95Lbs
15 Cals Bike

x 4

Rest  5 Min

90 Seconds Work / 90 Seconds Rest @ 80% Effort
5 Strict Toes to Bar
10 Wall Balls
200 M Row

x 4

Goals: Same round and reps each working set. 

 

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