Friday 28th June, 2019

AM SESSION:

3 x 45sec ring FLR
3 x 12 inverted shrugs
3 x 20 shoulder taps
3 x 1 around the box pike HS Walk.
Rest as needed between- you can mix cycle through these as a circuit.
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Gymnastics Work:

Establish a max set of Bar Muscle Ups
1- Max set.
2- 1:00 max reps.

5 rounds for time:
20 DB snatch
10 burpees over the DB
50% of max reps/ max reps in 1:00
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Core:

3 sets nor for time:
20 hollow rocks
10 hip extensions
Max L-sit hold
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PM SESSION:

Jerk Prep:

Keep this light for overall movement quality.
3 x 3 press from jerk stance + 3 split jerks.
Rest as needed.
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Jerk Max:

Establish a heavy double split jerk for the day.
2 x 2, 85% (quality focus)
Rest as needed.
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Clean Max:

Establish a heavy double pause clean for the day.
(2sec pause at knee)
3 x 3, 90% of max.
Rest as needed.
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Front Squat:

3 x 3 front squat from the blocks
Rest as needed.
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Ethic:

3 rounds for time:
400m run
16 KB snatch, 16
4 Ring Muscle Ups

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