Wednesday

Group Warm up
Empty Bar warm up

Oly Strength

12 min to find a heavy single in the complex:

3 stop clean + split jerk

pause 3 sec at each stop and then clean from hi-hang

stops: hover (barely break plates off ground)

hang (knees)

hi-hang  (bar at hip, vertical torso)

Gymnastics Strength

For quality

EMOM 8 min

odd: 2 ring muscle ups + 5 hollow rocks (level 1 & 2...4 As strict as possible Pullups)

even: 2 Strict HSPUs + 5 superman rocks

Metcon:

21-15-9 (10 min Cap)

Hang Power Snatches 115/80, 95/65, 75/55

Lateral Barbell Burpees (Rx 2 feet jump and land. Beginners may step over)