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Friday: 18 August 2017

August 18, 2017

Warm Up

 

5;00 Bike

Barbell Cycling Warm up

 

5 Hang Power Cleans + Push Jerk

5 Hang Squat Cleans + Split Jerk 

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

EMOM until Failure

10/7 Cals Row + 1 Clean @ 205/125 (add one Rep each Minute)  

 

Strength - 

 

- Single Arm Bent over Row 5 x 5 @ moderate weight
 

Gymnastics - 

 

20 Hollow Bodys

20 GHD Situps

1:00 DBall Hold  150/100

 

x 3 


Conditioning 

400 M Run 

25 Wall balls @ 20/14

Rest 2:00

x 5 

 

 

 

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