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Warm up
25 Cals Bike
10 Banded Pull aparts
10 Inch Worm Push ups
1:00 Couch Stretch 
2 Rounds

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

 

Olympic Lifting

 

A. Power Snatch with a 3 Second Pause at the Knee : Build to a heavy

Then

A1. 6 x 1 @ 85%

 

B. Back Squat 
Wave 1 Reps : 4, 3, 1, - Choose a weight then add each set. 
Wave 2 Reps: 4, 3, 1- add weight from Wave 1. 

 

Gymnastics Capacity - 
15/12 Caliores Row @ 90% Effort 
Max Strict HSPU
rest 2:00 x 5



Conditioning

7 Min AMRAP
8 Chest to Bar
10 Clean and Jerks @ 95 lbs
12 Bar facing Burpees
Rest 3 Min 
x 2 
 

 

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