Oly:
1) Power Snatch 3sets of 5 reps @ 70%
2a) Snatch Hi-Pull (finish with arms) - Wgt same as #1 x 4s x 5r
2b) Snatch PP + OHS - 4s x 5+1r
Gymnastics -- 4 rounds - ** To be done off the clock for form **:
1) Front Lever work - any apparatus, any scale - 10 seconds (Video )
2) Ice Cream Makers - 5 reps (Demo )
3) Ring Push-ups - 12 reps
4) Jumping Pistols - 10 Reps Alternating - for explosion!
MetCon:
12-9-6:
Squat Clean Thruster 115#
CTB
rest 3min
9-7-5:
Squat Snatch 115#
Bar MU
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