Fuel up for today folks
1 or 2 sessions
Weightlifting
A. Hang Snatch (from the hip) 5RM + 1RM
B. 4 Front SqT’s + Jerk – build to max
Gymnastics
A. 1-2 strict muscle ups + 3-4 kipping muscle ups + double the ring dips x 5 sets
Workout
Running clock
1k row
35 t2b
50 thrusters 75/53
35 c2b pull-ups
Rest 5 min
21-15-9
Front squats 135/93
60′ hs walk
Burpees over bar
Ghd sit-ups
Assistance Work:
A. Belly to wall hs hold :20 x 5
B. 3 x 7 heavy barbell row
C. 3 sets of 6-8 db sa row
D. Crossover symmetry