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April 14, 2017

Warm up
1:00 Minute Bike
10 KB Upright Row
10 Goblet Squats AHAP
10 Seated Box Jumps (As High As Possible) 
2 Rounds


Clean  Warm up- 


With a Barbell-

5 Muscle Clean
5 High Hang Power Clean
5 Hang Power Cleans 
5 FS
5 Hang Squat Cleans
5 FS
x 2
- Add weight on second Round

 

Olympic Lifting -

 

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

 

Strength - 

 

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

 

Gymnastics

20 Hollow Rocks
:30s Weighted Planks
10 Strict Toes to bar
rest 1:00
3 Rounds 


Conditioning 

 

4 Bar Muscle ups
8 Deadlifts @ 155/225
16 Wallballs @ 14/20lbs
4 Rounds for TIme 

 

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