Saturday 062417

Strength Focus
Hang Power Snatch + Overhead Squats Off of blocks @ just above knees
Do 3 Hang Power Snatches off of Blocks - after the 3rd rep do 3 Overhead Squats.
@70-80%
And
Bike
Every 3 Mintues for 15 (5 Sets)
20 Calorie Bike Sprint

Gymnastics Focus
100 Push Ups for Time (This is the last week!)
Modify push ups to an elevated surface that you can do 10 reps in a set on
Rest 2 Minutes
3 Rounds
1 Box Pike Handstand Walk Around the Box and Back
Rest as needed.

Cardio and Endurance Focus
At your 5k Row Pace
2000 M Row
Rest 7 Mintues
2000 M Row