07
05 '19
Strength
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
METCON
3 rounds for time:
42 double unders
21 wall balls 20/14
15 toes to bar
9 hang power cleans 135/95
Accessory work
Shoulders of steel
Lateral + front shoulder raises 3×8
Weightlifting
Front rack dip and drive 3×5 @110% of 1RM of front squat
Gymnastics
Ring support swings 3×8
Core
Accumulate 1min of hang L-sit hold
