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11 Apr 17

April 11, 2017

Warm up
1:00 Bike
10 Pass Throughs 

10 Overhead Squats 4 second Pause

20 Overhead Band Pull Aparts
2 Rounds

Clean Warm Up


With a Barbell-

 

2 Rounds of: 
3 Reps High Hang Power Snatch + OHS

3 Reps Hang Power Snatch + OHS

3 Reps High Hang Squat Snatch

3 Reps Hang Squat Snatch

3 Reps Overhead Squats

 

Olympic Lifting -

 

A. High Hang Snatch : Build to a heavy 

Then

A1. 6 x 1 @ 85%

 

B. Snatch Grip Bent over Row 5 x 4 @  Moderate weight; Tempo: 3222

 

Gymnastics

C1.  Weighted Pull Ups 3 x 6 AHAP, Tempo 31x1 rest 1:00
 
C2.  Chest to Rings 3 x Max Reps Tempo 32x1 Rest 2:00

Conditioning

5 Rounds of 

8 Russian KB Swings @ 53/70

8 Burpee Box Jump Overs


Rest 3 Minutes 

10 Shoulder to Overhead @ 135lbs
10 Bar Facing burpees

Rest 3 Minutes

**Goal is to go as fast as possible**

 

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