Friday 17th May, 2019

AM Session:

Aerobic:

3 rounds:
1 x full gymnastics swimming
Every 15sec x 1min
1 Russian Dip
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Accumulate 2:00 Wall facing Handstand
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Choose either:
1- 5:00 max distance HSW
2- 3 x 20 shoulder taps
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Gym Strength:

EMOM 10
Strict HSPU

*All sets 2 reps more than week one, this is the same as 0-5mins of last weeks.
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Gym Endurance:

21-15-09
Chest to Bar Pull Ups
Kipping Ring Dips

CAP, 12mins
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PM SESSIONS:

Clean:

EMOM 5
5 squat cleans, 72.5%
Rest 2:00 to change the weight on the bar

EMOM 5
4 squat cleans, 77.5%
Rest 2:00 to change the weight on the bar

EMOM 5
3 squat cleans, 82.5%
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Gymnastic Accessories:

3 rounds not for time:
20 Toes to Bar
60 DU
15 Ring Push Ups
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Front Squat:

Establish a heavy 3 reps for:
1 and 1/4 front squat

Then:

3 x 3, 85% above
Rest as needed.
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Sport:

AMRAP 7
1 legless rope climb
12 OHS, 40
15 Box `Jump Overs

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