Wednesday, August 16 2017

Strength Focus
Every 2 Minutes for 12 Minutes
2 Squat Cleans W/ Pause below knee
@60-80% of best Clean
*If you need to build your technique, stay on the lighter side, if you are feeling great, go up to 80%

Clean Pull
5 x 3 @ 100%

Double KB Front Rack Box Step Up
4 x 8/leg
Set box height so when your foot is up on box, knee is at parallel to hip.

Gymnastics Focus
4 Rounds
6-12 Strict Ring Dips @ 2111 (2 second lower, 1 second hold, 1 second press, 1 second hold)
L-Sit Hold 30 seconds (on paralettes)