W.U. 5 min Individual
Group W.U. 10 Min Kipping Pullup work
Hollow and Arch transition from hanging position
W..O.D 4 Rounds/3 Min AMRAP each round/1 min Rest periods
- 4 x Stones over shoulder 150/100
- 6 x Pullups (Strict)
- 12 x Weighted Lunges 50/35 x (2)
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OLY Group:
- Snatch: 60% x 3, 70%3(2), 80% x3(2)
- Hang Power Clean: 60% x 4, 65% x 3(2), 70% x 3(2)
- Jerk Off Rack: 60% x 3, 70% x 3(2), 80% x 3(2)
- Clean Ext: 80% x 4 (4)
- Bench Press: Weight?? 3 x 3 80% or higherzxxz