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April 25, 2017

Warm up
:30 Seconds Bike Fast
10 Air Squats
50 Ft Walking Lunges
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. Power Clean : 3 second pause at the knee, Build to a heavy 

Then

A1. 6 x 1 @ 85%

 

B. Snatch Pulls  5 x 4 @  100%

 

Gymnastics

C1.  5 Strict Ring Dips + Max Hold at Top x 5 Rest 2:00
 
C2.  3 Kip Swings + 2 Kipping Pull Up + 1 Kipping Chest to bar x 5 Rest 2:00

D. Conditioning

 

10 Thrusters @ 135
15 Pull Ups
Rest 2:00
x 5
 

 

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