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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%
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