Tuesday: 12 September 17
Warm up 250 M Row
5 Kip Swings
5 Strict Ring Dips with 3 second hold in bottom.
x 2 Clean Warm Up
With a Barbell-
2 Rounds of: 3 Reps High Hang Power Clean
3 Reps Hang Power Clean + FS
3 Reps High Hang Squat Clean
3 Reps Hang Squat Clean
3 Reps Front Squat
Olympic Lifting -
A. High Hang Clean + 2 Split Jerk
Build to a heavy Complex
B. Gymnastics
Complete 50% of Max Strict Pull ups with 3 seconds pause at the top
Rest 1:00
10 Kipping or Butterfly Pull -up (Focus on breathing through each rep)
Rest 1:00
x 3
D. Conditioning
400 M Run
30 Shoulder to Overhead @ 95/65
30 Double Unders
20 Front Squats @ 95/65
20 Bar Facing Burpees
then
10 Minutes Row @ 2:05/ 2:25 Pace
Rest 2:00
x 2
Focus on Quality of movement that allows you to go unbroken.
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