Wednesday Aug 08, 2018
4 Rounder!
Competition Class
Strength
Skills&Drills
GYMNASTICS
5 Rounds
3 Ring Muscle Ups
6 Strict HSPU (go to deficit if poss)
12 SkiErg Cals
*Rest 1:1
3 Rounds NFT
2 Strict Ring MU + 4 Strict Dips
OLYMPIC WEIGHTLIFTING
E90s x 7
1 Hang Clean (75-85% across)
5min EMOM
1 Clean Pull High Pull @ 100%
MetCon
CLASS
E3M9M
3 Box Squats @ 50% of 1RM
plus 3 Box Jumps (AHAP)
4 Rounds for Time:
10 HSPU
20 Pull-ups
30 Goblet Lunges 53/35
40 KBS 53/35
