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24 Apr 17

April 24, 2017

Warm up
25 Cals Bike
10 Banded Overhead Squat
10 Inch Worm Push ups
:30 Second HS Holds
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. High Hang Squat Snatch : Build to a heavy

Then

A1. 6 x 1 @ 85%

 

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

 

Gymnastics Work - 


50 Double Under
10 Strict HSPU
15 Cals Bike
rest 2:00
x 4


Conditioning -


EMOM x 15
M1: 12 Wall Balls
M2: 10 Burpee Box Jump Overs
M3: 12 Dumbbell Snatches @ 35/50
 

 

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