STRENGTH
A. Power Snatch+Snatch, 4x2+1; rest 3m
*from blocks (below knee)
GYMNASTICS DENSITY
5 rounds for time
5/3 UB MU
5/3 Burpee MU
ENERGY WORK (Lactic Power 1)
20-40s work, 9x rest
x4 sets
Notes:
- reset between PS & Snatch on "A"
- 5/3 UB MUST be UB, if not, the set does not count.
Because of this, do not get on rings until rested
enough to go 5/3 UB
- lactic power should be HARD work
A. 155,175,185,205
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10:50 (fat grip rings lol)
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4 sets
5 TnG DL @ 315
15 sec AD sprint
A) sub Power clean and clean w/squat
ReplyDelete115,145,165,195,205,215
B10:00, 5 set failure on burpee muscle up on bar
C) .39 ,.23,.17 sec
D) dip burnout 20 sec/ push up 40 sec
A) 85,95,105,110
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14:12
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8 sets
15 sec air dyne sprints
A:135,155,165,175
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B:10:27 OMG's rings suck
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C: 4x 30 sec AD sprint