Friday 12th July, 2019

AM SESSION:

Gymnastics:

Develop:
3 x 0:30/ 0:30 Ring Support Hold
3 x 0:45/ 0:15 Ring FLR Hold
3 x 30 Hollow rocks

Working:
Establish a 3 Rep Max Ring Dip

Progressive:
3 x 20 Tempo ring push ups
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Gym Work:

2:00 on, 1:00 off x 6
AMRAP:
6 wall balls
4 HSPU
20 DU
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PM SESSION:

Jerk:

Develop:
(Keep this light for overall movement quality.)
Every 0:30 x 5mins
1 split jerk, w/ 5sec pause in the catch.

Working:
Establish a max for:
1 . 1 . 1 Split Jerk

Progressive:
3 x 5 Seated Z Press
Rest as needed.
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Clean Max:

Working:
6 x 1 + 1 Squat clean + Power Clean (Cap, 87%)
4 x 3 Hang Clean Pulls, as heavy as poss.
3 x 4 Front squats from the blocks.
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Ethic:

10 rounds for time:
15 wall balls
15 Box Jump Overs
200m run

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