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October 15, 2019

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May 15, 2017

Warm up
15 Cals Bike
10 Single Arm DB Push Jerk
10 Pass Through
: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. Snatch : 8 x 2 @ 80% (Perfect Reps) 

 

B. Back Squat 
Build to a Heavy Double

 

Gymnastics Work - 

 

4 - 3 - 2 -1 

Strict HSPU

Kipping HSPU 
(Kick down after each set. Not for time) 

Rest 2:00 

x 4 


Conditioning -

 

750 M Row 

 

Rest 3 Minutes

 

10 - 8 - 6 

Wall Balls @ 30/20
Calories Bike 

 

Rest 3 Minutes

 

x  3



 

 

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