Strength
5-3-1 Clean & Jerk - week 4
Gymnastics
1) Dead Hang Pull Overs - 5 x 6 reps
* try on rings if you don't have a useable bar
2) Iron Cross Pulls (use straps in arms) - 5 x 5 reps
3) False Grip Holds on Rings - 5 x 15 seconds
Met-Con
EMOM for 12 minutes:
50 Double Unders (even minute)
3 Touch and Go Snatch - AHAP (odd minute)
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