Mobility
Not for time. 4x20 GHD sit-ups with 20# ball
Friday- Gym Warm Up + Oly Intense Full/Sn/Cl&J + FSQ + UB Tester
3 sets not for time:
8-10 CTB Butterfly Pull Ups
10ft Lateral HS Walk against Wall
4-6 Pistols/leg
+
A. Snatch Cluster- 1.1.1 x 3 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets
3 sets not for time:
8-10 CTB Butterfly Pull Ups
10ft Lateral HS Walk against Wall
4-6 Pistols/leg
+
A. Snatch Cluster- 1.1.1 x 3 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets
225
B. 5 TnG Clean, build to a tough set
B. 5 TnG Clean, build to a tough set
260x5
C. Shoulder to OH, build to a 3RM TnG, no pause at the shoulder
C. Shoulder to OH, build to a 3RM TnG, no pause at the shoulder
245x3
C. Front Squat @ 23X1- build to a tough set of 5, follow tempo
C. Front Squat @ 23X1- build to a tough set of 5, follow tempo
315x5
+
5 rounds for time:
2 Legless Rope Climbs, 15’
6 pHSPU’s, 10” deficit
+
5 rounds for time:
2 Legless Rope Climbs, 15’
6 pHSPU’s, 10” deficit
13:57
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