Tuesday 20th August, 2019

Hip Development:

A- 3 x 3 depth jumps + 10 banded KBS.
B- Establish a 6RM Rear Rack Lunge (3 / 3)
C- 'volume'
5 x
1 vertical jump, max height.
2 / 2 Heavy DB Split Snatch.
6 Rear Rack Lunges, 90%
Rest as needed.
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Gymnastics Development:

3 x 3 Bar/ Box Dips, 3sec hold in bottom position.
3 x 3 small range beat swings.
3 x 3 Large Range Beat Swings
2 x 1 Hips to Rings (large range beat swingt + Hip Pop)
-
EMOM 8:
Ring Muscle ups (choose your reps, be consistent throughout).
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Sport:

2 rounds:
10 Thrusters, 60%
10 Burpees Over the Bar
2 rounds:
8 Thrusters, 70%
10 Burpees Over the Bar
2 rounds:
6 Thrusters, 80%
10 Burpees Over the Bar
2 rounds:
4 Thrusters, 90%
10 Burpees Over the Bar

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