Tuesday, November 14, 2017


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

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)

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