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Tuesday: 29 August 17

August 29, 2017

Warm up
10 Cals Bike

5 Kip Swings

5 Strict Pull ups 

x 2 

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 and Jerk

Build to a heavy Complex

3 x 3 @ 70% 

3 x 2 @ 75% 

3 x`1 @ 80%

 

B. Gymnastics

60 seconds Max Pull ups

60 Seconds Recovery Row

60 Seconds Max Ring Row

60 Second Recovery Bike

x 3

 

 

D. Conditioning

21 - 15 - 9 

Thrusters @ 95/65

Cals Bike

 

Rest 10:00

 

21 - 15 - 9 

Power Cleans @ 95/65

Cals Row

 

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