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Cinco de Mayo 17

May 5, 2017

Warm up
1:00 Double Unders
10 Lateral Jumps
10 Box Jump Step Downs
 
2 Rounds


Clean  Warm up- 


With a Barbell-

5 Muscle Clean
5 High Hang Power Clean
5 Hang Power Cleans 
5 FS
5 Hang Squat Cleans
5 FS
x 2
- Add weight on second Round

 

Olympic Lifting -

 

A. Clean (Squat): 8 x 2 @ 80%

 

Strength - 

 

B1.  Close Grip Bench Press - 5 x 5 @ Tempo: 32x2 (Build each set)
B2. Dumbbell Bent over Row 5 x 10 AHAP, Rest 2:00

 

Gymnastics

20 GHD 
Max D - Ball Holds @ 150/100
rest 2:00 x 3 


Conditioning 

 

Bike


30 Seconds @ 85% Effort
60 Seconds @ 50 % Effort
x 8 

Rest 2 Min 

60 Seconds @ 85% Effort
2:00 @ 50% Effort 
x 5