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Warm up
5 Turkish Get Ups 
10 GHD

10 Dumbbell Jumping Squats
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 : 8 x 2 @ 85% (Perfect Reps) 

 

B. Snatch High Pulls  5 x 2 @ 65%

 

Gymnastics

5 Strict Pull Ups

Rest 30 Seconds

10 Kip Swings

Rest 30 Seconds

5 Kipping Pull Ups

Rest 2:00

x 4 

D. Conditioning

 

At 90% Effort Complete: 

 

10/8 Cals Bike

10 Push Press 95/65

5 Bar Facing Burpees

 

Rest 3:00

 

x 6 

 

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