Strength
1) 5-3-1 Clean & Jerk - week 2
2) DE Front Squat - 10 x 2 reps at 55% of your 1RM front squat
Gymnastics
1) Hollow Body Holds - 5 x 20 seconds
2) L-sit Hang from a bar or rings - 5 x 15 seconds
3) Ring Support Hold - 5 x 15 seconds
* Stronger athletes hit position 1 for Iron Cross, without straps on arms
Met-Con
EMOM for 12 minutes:
3-4 Muscle ups on the even minutes
15 Burpees on the odd minutes
5-3-1 Clean & Jerk - 225 lbs x 7.5 reps
ReplyDeleteDE Front Squats - 185 lbs
Hollow Body holds - done
L-Sit holds - done
Ring support holds (position 1 iron cross) - done
Met-Con - 3 rnds 4 MUs and 3 rnds 3 MUs