Wednesday, September 27 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 Sets)
Pausing Snatch DL - Pause below the knee, and at mid-thigh for 1-1 thousand count
After the pause at mid-thigh, stand all the way up, go down to mid-thigh and pause.
Do 1 Hang Squat Snatches + 2 Snatch Balance + 1 Overhead Squat

Every 2 Minute for 12 Minutes (6 sets)
2 Low Hang Squat Snatches (below knee) @ 80-85%
*Try to go heavier than last week

Sumo Deadlift
3 x 15
- This is the second time we are doing these, start light and stay on lighter side. Watch the video, even if you think you know what you're doing.

Reverse Hyper
3 x 20

Gymnastics Focus
4 Rounds not for time
:30 Second L-Sit
100' HS Walk


Cardio and Endurance Focus
30 Minute Bike
1 Minute Hard
2 Minutes Easy