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23 May 17

May 23, 2017

Warm up
25 Ft Single arm KB OH Lunge
10 Banded Good Mornings

10 Inch Worms
2 Rounds

Clean Warm Up


With a Barbell-

 

2 Rounds of: 
3 Reps High Hang Power Clean

3 Reps Hang Power Clean + FS

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean 

3 Reps Front Squat

 

Olympic Lifting -

 

A. Clean Complex; Clean + Hang Power Clean + High Hang Squat Clean

Build to a Heavy 

 

B. Snatch High Pulls  5 x 2 @ 75%

 

Gymnastics

1 - 2 -3 -4 -5 or 2 - 4- 6- 8- 10 

Unbroken Kipping Chest to Bar, Drop after each set. 

Rest 2:00

x 3 



D. Conditioning

7 Thursters @ 75lbs

7 Bar Facing Burpees

7 Cals Bike

Rest 3:15

x 3

 

Rest 5 Minutes 

 

2 Rounds 

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