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Monday: 17 July 2017

July 17, 2017

Warm up
200 M run 

10 KB Swings 

5 Burpee Box Jump Overs

x 2 

Snatch Warm Up
With a Barbell
3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

 

Olympic Lifting

 

A. Snatch 

2 x 3 @ 65%

2 x 2 @ 75%

2 x 1 @ 90% 

 

B. Back Squat: 3 X Max Reps @ 80% of 1RM Rest 2:30 

 

Gymnastics Work - 

 

 EMOM x 10 

2 HSPU + 2 Ring Dips + 2 Push ups

 


Conditioning -

 

12 Min AMRAP @ 80% Effort of 

15 Wall Balls 

12 Toes to Bar

9 Shoulder to Overhead. @ 95/65
 

 

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