General Warm-up #2 Then…., EMOM x 10 Min Of: ODD: Hang Power Snatch x 5 @ 135/95# EVEN: Ring Dips x 10 Then…, 3 Min Time Cap 3 Hang Cleans, 185/125# 3 Front Squats 3 Shoulder to Overhead 2 Hang Cleans 2 Front Squats 2 Shoulder to Overhead 1 Hang Cleans 1 Front Squats 1 Shoulder to Overhead Rest 5 Min Then Repeat!!! Extra Credit…,
- Vanity work – Db Bench Press 4 x 15
- Gymnasty skill – Max Effort L-Sit Hold in 4 attempts
- Midline – Heavy Weighted Sit-ups 4 x 10
- Posterior Chain – GHR 4 x 10
- Stretch – Pigeon & Couch 4 x :45 E/S
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