W.U.  3 Rounds of

  • 10/5 x 100% perfect Pushups, Use band tension to challenge yourself
  • 60 Sec of Double Under Practice
  • 10/10 x Lateral and Front Raises 10#/5#

Skill:  Dip Position and Hand Stand Pushups position

W.O.D "JT"  21-15-9

  • Handstand Pushups
  • Ring Dips
  • Push Ups

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OLY Group:

  • Hang Muscle Snatch + OHS:  1 + 1 x 8 (Unloaded bar or minimal weight)
  • Hang Snatch: 72% x 3, 75% x 2(2), 77% x 2 (3)
  • Split Snatch Tech Coverage
  • Hang Clean:  72% x 2, 75% x 2(2), 77% x 2 (3)
  • Behind Neck Strict Press:  ????  3 reps x 5 sets

 

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