Tuesday 5/17/2016

A.  Strength

Bench Press 

5x1@90% 

Strict Press 

2x1@95% 

3x8@68% 

B.  Olympic Lifting

1st pull + Halt at knee clean + Power clean + Split jerk 

(1+1+1+1)x4@73% 

Clean 

3x2@83% 

C.  Metcon

Pull-up Biathlon 

400m Run

40 C2B

400m Run

30 C2B

400m Run

20 C2B

*If an athlete breaks a set of Pullups they must run a 200m penalty run.  

D.  Gymnastics

a.  Handstand Walk 

4x20m

b.  HSPU Conditioning  

3 min Mx Effort

*Strict or Kipping. Athletes choice.  

E.  Accessory Work

4x8 Barbell Row

4x12 Barbell side bends  

4x8 Snatch grip press