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October 15, 2019

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22 May 17

May 22, 2017

Warm up
15 Cals Bike
10 Cuban Presses
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 Complex: Snatch + Hang Power Snatch + High Hang Snatch

Build to a Heavy Complex

 

B. Back Squat 
Build to a Heavy Triple

Then

3 x 3 @ 90% 

 

Gymnastics Work - 

 

 5 Deficit HSPU 3"/ 1.5

25 Double Unders

Max Strict Ring Dips

Rest 3:00

x 3 

 


Conditioning -

 

200 M Run 

30 Box Jumps Step Downs 24"/20"

30 Wallballs 20/14 

Rest 3 minutes

x 5 

- 80 - 85% Effort

 

 

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