Strength
Hang Power Snatch 4 x 4
Intent: Focus on cycling touch n go hang power snatches with a moderate load.
Gymnastics
Every 2min for 5 Rounds; (60s Work, 60s Rest)
Options:
T2B
Butterfly Pull-ups (C2B or regular)
HSPUIntent: Gymnastics Skill work should be done in small sets with the intent on reinforcing proper mechanics.
Options:
T2B
Butterfly Pull-ups (C2B or regular)
HSPUIntent: Gymnastics Skill work should be done in small sets with the intent on reinforcing proper mechanics.
Metcon
5 Rounds
30s Max Assault Bike
6 Clean + Jerks (135,95)
6 Strict Pull-ups
-Rest 2:00-
Rx: (115,75)
L2: (95,65) (Band Assisted Pull-ups)
L1: (75,55) (Ring Rows)
30s Max Assault Bike
6 Clean + Jerks (135,95)
6 Strict Pull-ups
-Rest 2:00-
Rx: (115,75)
L2: (95,65) (Band Assisted Pull-ups)
L1: (75,55) (Ring Rows)
$ Out
1a) DB Split Squat: 3x6ea
1b) Seated DB Cleans: 3×15
1b) Seated DB Cleans: 3×15