Workout Of the Day
ROOKIE / ALL LEVELS
A.
3 Rounds for time:
10 Squat Clean and Split Jerk
20 Kettlebell Swings
INTERMEDIATE
A.
Power Clean
3-3-3-3-3
Rest 3 min
B.
3 Rounds for time:
Run 400m
15 SDLHP 40/25kg
ADVANCED
Phase: Gymnastics
Week :6
A.
EMOM for 10min:
1 Strict Deficit HSPU + 1 Deficit HSPU
(make the deficit significant enough that this is difficult to complete)
B.
3 attempts at each:
Max L-Sit
Max L-Hang
(feet and knees must be higher than the hips)
C.
9-7-5
Thrusters 155/90lb
Bar Muscle Ups
(cap time 7min)