Part 1:
3 Sets (Not for time)
10 Bulgarian Split Squats – each leg (Weighted if possible)
10 KB/DB Rows – each arm
Part 2:
"January 24, 2017"
2 Rounds
2 Minutes
6 Hang Power Cleans (135/85)
6 Front Squats (135/85)
3 Hang Power Cleans
3 Front Squats
Max Rep Pull Ups
2 Minute Rest
2 Minutes
6 Hang Power Cleans (135/85)
6 Front Squats (135/85)
3 Hang Power Cleans
3 Front Squats
Max Rep Toes to Bar
2 Minute Rest
*Record total pull ups and total toes to bar
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Olympic Lifting (815pm)
A) Power clean + squat clean to max
B) Heavy single strict press (from the ground)
C) Accumulate 2:00 top of strict press hold @ part B + 15%
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Make quick work of the barbell complex so that you can focus on true max effort gymnastics work. Choose a weight that you can go unbroken at least the first time around. Scale the gymnastics movements appropriately so that you are not standing around. Never neglect the accessory work!