Saturday, September 23 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 sets)
Pausing Clean DL - Pause below knee and at mid thigh for 1-1 thousand count.
After pause at mid thigh stand all the way up, and perform:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Low Hang Squat Clean (just below knee) + 1 Split Jerk

Every 2 Minutes for 12 Minutes (6 sets)
3 Pause Hang Squat Clean and split jerk the last rep.
Sets @ 75-85% of best clean.

Gymnastics Focus
3 Rounds
50 Double Unders
10-30 Push Ups
20 Toes to Bar
Rest 90 seconds
Go for unbroken Push Ups
If unable to do 10 chest to deck perfect reps, go up on whatever elevated surface needed to be able to get 10.

Cardio and Endurance Focus
8 x 500 M Row
Rest 1 Minute in between sets
Row at 2k Pace + 12-15 secs