Monday: 7 August 2017

Warm up
10 Hang Power Snatch @ 75lbs

10 Bar Facing Burpees

10 Cals Bike 

3 Rounds easy pace. 

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. Hang Snatch + Snatch Balance

3 x 3 @ 70%

3 x 2 @ 80%

3 x 1 @ 90% 

B. Back Squat: Build to a heavy single.

Gymnastics Work - 

200 M Run 

10 HSPU

Rest 1:00

x 4 

Conditioning -

30 Seconds Bike Rest 2:40 x 8 @ 95%