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6 June 17

June 6, 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 and Jerk: 1.1.1.1 @ 85%  x 4 (Rest 10 seconds between reps and 2:00 between sets).

 

 

B. Snatch High Pulls  5 x 2 @ 85%

 

Gymnastics

10 Strict Toes to Bar

10 Hollow Rocks

10 Strict Pull ups with 2 Second pause at top

Rest 1:00

x 5 



D. Conditioning

250 M Row @ 90% effort

Rest 3:10

x 8 

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