Skill:  10 Min Clock alternating movements

  • Max Effort Strict Pullups in :30 sec (Even's)
  • Max Effort Strict Ring Dips in :30 sec (Odd's)

W.O.D  3 Rounds for time of

  • 100 x Double Under's
  • 50 x Pistols
  • 25 Calories on Rower

Core:  6 x L-Sits @ :30 sec per

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OLY Group:

  • Back Squat:  Max + 25#/58%  6 sets x 5 reps
  • Hang Snatch + Snatch 1+1 x 8 @ 67%
  • Behind Neck Snatch Grip Push Press 5 x 5 @ 50% of Snatch (Focus on lock out)
  • Snatch High Pull 80% 3 x 5 sets

Muscle Up and Butterfly Kip Practice

 

 

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