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Warm up
1:00 Minute Bike
10 Strict Press with Dual KB
10 Strict Pull Ups
10 Band Pull aparts


Snatch Warm up- 


With a Barbell-

5 Muscle Snatches
5 High Hang Power Snatches
5 Hang Power Snatches 
5 OHS
5 Hang Squat Snatches
5 OHS
x 2 Add weight on second Round

 

Olympic Lifting -

 

A. Build to a Heavy High Hang Snatch (Squat)

 

Strength - 

 

B1. Close Grip Bench Press - 5 x 5 @ Tempo: 32x2 (Build each set)
B2. Dumbbell Bent over Row 5 x 10 AHAP, Rest 2:00

 

Gymnastics

C1.  Max Hollow Hold x 5  / rest 1:00
 
C2.   20 V- ups /  Rest 2:00
 


Conditioning 


30 Seconds Work / 30 Seconds Rest


2 Sets of 
1. Calories on Bike
2. Wall Balls
3. Strict Pull Ups
4. Burpees


Rest 2 Minutes


3 Rounds 

***Try to accumulate the same number of repetitions each round.***

 

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