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Tuesday: 4 July 17

July 4, 2017

Warm up
100 M DB Overhead Walk

50 ft Bear Crawl 

25 Double Unders

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 Pull + Hang Clean + 2 Power Clean : Build to a Heavy 

 

B. Gymnastics

3 Kip Swings + 3 Toes to Bar + 3 Pull Ups x 5 Rest 1:00 Between rounds


D. Conditioning

 

30 Wall Balls @ 30/20

20 Double Unders

10 Muscle Ups

 

Rest 5 Minute

 

x 3 

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