thursday

Skill

Ring Muscle-Ups and HSPUs

MetCon

9min AMRAP:
3x Ring Muscle-Ups
6x Power Snatch (75/55)
9x HSPUs

Notes:
Working gymnastics today. Have a goal of what you would like to improve on and let's get to work. ​

Post

4x
-10 SA Banded Lat Pull-Downs /side
-15 Face Pulls

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Barbell Hour

Primer:
Tall Clean
3x3 @ 30-40%

Hang Clean:
x2@60% 
x2@65% 
x2@70% 
x1@75% 
x1@80% 
x1@85%

Clean Pulls:
x3@100% 
2x3@110%

Split Jerk w/ Pause in dip and Pause in catch
4x3 @ 45-55%