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Monday: Jan 21, 2017

January 22, 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 

30 Squat Snatches @ 155/105 for time

 

- Back Squat:

Build to a 5 Rep Max 

 

Gymnastics Work - 

Find you Max Set of Unbroken Toes to Bar

 

then 

 

10 Cals Bike 

60% TTB of Today's Max

Rest 1:00

x 4 

 

Workout

 

7 Chest to Bar

7 SDHP @ 135/95

5 Burppes

 

EMOM until Failure

 

Then 

 

7/5 Cals Bike 

7 HSPU 

7 Ring Dips

 

EMOM until Failure

 

Then 

 

200 M Row 

 

EMOM until Failure

 

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