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Monday: October 23, 2017

October 23, 2017

- Warm up

20 Double Unders

25 ft Overhead Farmers 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 

2 position Snatch (high hang, hang, 

Build to a heavy 

Then 

3 x 1 Full Snatch @ 90% 

 

- Back Squat: 

Build to a heavy 3 Rep 

then drop down to 70 % and build to a Heavy 1 Rep. 

 

 

Gymnastics Work - 

10 Wall Facing Handstand Scap Push ups

10 Wall Facing Shoulder Taps 

10 Kipping HSPU

Rest 1:00 

then

Max Strict HSPU

Rest 2:00

x 3 

 

7 Minute AMRAP of 

12 Pull ups

8 OHS @ 135/95

12 Toes to Bar

25 Ft OH Walking Lunges 135/95

Rest 3 minutes 

x 3 

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


 

 

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