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April 18, 2017

Warm up
1:00 Bike
10 Banded Squats

25 Ft Bear Craw
2 Rounds

Clean Warm Up


With a Barbell-

 

2 Rounds of: 
3 Reps High Hang Power Clean

3 Reps Hang Power Snatch Clean + FS

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean 

3 Reps Front Squat

 

Olympic Lifting -

 

A. Hang Clean : 3 second pause at the knee, 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 Dips  3 x 6 AHAP, Tempo 31x1 rest 1:00
 
C2.  Chest to Rings/ with Max Hold at the Top :  3 x 2 Tempo 32x1 Rest 2:00

Conditioning

5 Deadlifts @ 275
1:00 Max meters on Rower
rest 2:00
x 2 

Rest 5 Min 

5 OHS @ 155 
20 Cals Bike
for Time
Rest 2:00
x 2 

 

 

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