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Warm up
1400 m Row



 
2 Rounds

Barbell Cycling Warm up

 

5 Hang Power Snatch

5 Hang Squat Snatch

5 OHS

 

Rest  2:00

 

5 Hang Power Cleans

5 Hang Squat Cleans

5 Shoulder to Over Head

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

4 -2 -2 

Touch and Go : Squat Cleans  @ 165lbs / 110lbs

Rest 1:00 between Reps

 

Rest 3:00

 

 4 -2 -2

Touch and Go: Squat Snatch  @ 155lbs / 110lbs 

Rest 1:00 Between Reps

 

Strength - 

 

1.  Close Grip Bench Press ( Find 5 Rep Max) 
 

2. Barbell bent over Row 3 x 10 at Moderate weight Tempo 3232

 

Gymnastics

20 Hollow Rocks

20 Ring Dips

20 V - Ups

20 Push Ups

3 Rounds


Conditioning 

 

100 M DBall Carry 

15 Turkish Get Ups @ AHAP

100 Double Unders

x 2 

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