Saturday 072217

Strength Focus
Every 2 Minutes for 6 Minutes
Power Snatch + Overhead Squat + Hang Squat Snatch + Snatch Balance
-Ascending
Straight into
Every 2 Minutes for 6 Minutes
Power Snatch + Overhead Squat + Hang Squat Snatch
- Ascending
Straight into
15 Reps for Time
Squat Snatch @80% of 1 RM
and
Bench Press
5 x 5 @ 90% of 5 RM

Gymnastics Focus
Do 3 sets of 80% of the amount of strict pull ups from last weeks max.
Do 3 sets of 80% of the amount of strict HSPU you did from last weeks max.
Do 3 sets of 80% of the amount of strict ring dips you did from last weeks max.

Cardio and Endurance Focus
8 Rounds
Bike 30/20 Calories
Run 300 M (flat route, right on howard, right on pleasant st, turn around at the blue house)
Rest 2 Minutes
*complete at a consistent pace, +/- 5 seconds for all rounds.