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Friday: 30 June 2017

June 30, 2017

Warm up
50 cals bike


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 -

 

Squat Clean @ 75% 1.1.1.1 x 3 - Rest 10 second between reps  and 2:00 between sets

 

Power Snatch @ 70%  1.1.1.1 x 3 - Rest 10 second between reps  and 2:00 between sets

 

Strength - 

 

1.  Dumbbell Bench Press 3 x 10 - Moderately heavy
 

Gymnastics - 

 

10 Straight legToes to Bar or Kipping Leg raises 

Rest 30 second 

1:00 Hollow hold

Rest 30 Seconds 

:20 second Hanging  L-Sits

Rest 1:30 

x 3 


Conditioning 

 

25 Dumbell Snatch @ 50/35

20 Cals Bike

15 Pull Ups 

Rest 2:00

x 3 

 

Try to keep each round the same time. Complete at 80% effort. 

 

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