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Monday: Jan 15, 2017

January 16, 2018

- Warm up

10 Cuban Press + OHS with Bar

10 Knee Pulls + Quad Pulls

250 M Row 

10 Band Pull Aparts

:30 Second HS Holds

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 

25 Squat Snatches @ 185/135 for time

 

- Back Squat:

Build to a 8 Rep Max 

 

Gymnastics Work - 

Find you Max Set of Unbroken Toes to Bar

 

then 

 

10 Cals Bike 

50% TTB of Today's Max

Rest 1:00

x 4 

 

Workout

 

5 Deadlifts @ 225/145 

5 Burpee Box Jump Overs

 

EMOM until Failure

 

Then 

 

4 Deadlifts @ 275/155

4 Burpee Box Jump Overs

 

EMOM until Failure

 

Then 

 

3 Deadlifts @ 315/155

3 Burpee Box Jump Overs

 

EMOM until Failure

 

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