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Monday: October 16, 2017

October 16, 2017

- Warm up

20 Double Unders

25 ft D-Ball Carry

2 Wall Walks

6 Dead bugs 

2 Rounds 


- Olympic Lifting

 

-- 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

 

-Snatch 

3 position Snatch (high hang, hang, mid shin)

Build to a heavy 

Then 

3 x 1 Full Snatch @ 90% 

 

- Back Squat: 

Build to a heavy 5 Rep 

then drop down to 70 % and build to a Heavy 4 Rep. 

 

 

Gymnastics Work - 

10 Wall Facing Handstand Scap Push ups

10 Wall Facing Shoulder Taps 

10 Kipping HSPU

Rest 1:00 

x 4 

 

7 Minute AMRAP of 

10 Sumo Deadlift High Pulls @ 115/75

15 Toes to Bar ( in Sets of 5) 

10 Shoulder to Overhead

15 Ring Push ups 

Rest 3 minutes 

x 3 

***Goal is to find a pace that allows you to keep each set consistent. 


 

 

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