Wednesday, September 13 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 Sets)
Pausing Clean DL - Pause below the knee, and at Mid Thigh for 1-1 thousand count
After the pause at mid thigh, stand all the way up, go down to mid thigh and pause.
Do 2 Hang Squat Cleans + 2 Front Squat + 1 Split Jerk

Every 2 Minutes for 12 Minutes (6 sets)
3 Pausing Hang Squat Cleans
Go to Mid thigh and pause. Do a Hang Squat Clean, stand, reset back to mid thigh. Pause. Repeat.
@70-80%

Gymnastics Focus
4 Rounds not for time
:20 Chin Over Bar Pull Up Hold
15 V-Ups
15 Weighted Hip Extensions
100' Double KB Front Rack Carry