Extra Work this week:
Strength Focus
Work up to max weight for the complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk
Strength Focus
EMOM10
3 Box Squats@75%
OLY Focus
Every 30s for 12 Minutes
1 Squat Snatch
Increase weight every 2 minutes (4 reps)
Gymnastics Focus
10 Minute AMRAP
1 Peg Board Ascent
50 ft Handstand Walk
• Scale
10 minute AMRAP
1 Rope Climb
3 Wallclimbs*
*or best effort handstand walk
Extra Gymnastics/ Conditioning
EMOM14
ODD- 15/12 Calorie Bike
Even- 5 Muscle-ups
Regional-3 MUPs
Open- 1 MUP
Extra Conditioning
Assault Bike
40on:20off X4
Rest 2 minute
30 on 30 x 4
Rest 2 minute
20 on 40 off x 4