Lifting Inna Da Yard

Muscle Snatch 3 x 3

105 pound

Power Snatch 2 x 4

135 pound

Power Clean + Push Jerk

175 pound

Afternoon:

1a. back lever hold x 5 sets

1b. L pull-ups in tuck position 4-5 x 5 sets

2a. L-Sit hold x 5 sets

2b. suspension trainer leg curls 5 x 5 sets

Interval Training + Gymnastics

8 x 200 meter sprint

5 x 50 meter sprint

A1. BL hold x 5

B1. Naners 3-4 x 5

A2. L-Sit hold x 5

B2. BL Pulls x 3 x 5

Explosive Strength/Ring Series

Muscle Snatch 2 x 3

88 pound

2 Position Snatch x 3 sets

115 pound

2 Position Clean x 3 sets

135 -140 - 140

Push Jerk + Jerk

165 - 170 - 170

4 Sets of:

3 Front Levers (tuck)

3 Back Levers (tuck)