Warmup: Coaches Choice
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
Amnesty - Pick a workout you may have missed during the week or work on a skill
**7am Sunday Funday - Everyone is invited!
Programming notes: Starting this week - we are beginning our 6 week OLY Strength Cycle. The focus of this program is to build a solid base of strength particularly in the OLY lifts.
Warmup: 4 Rounds of
10 Oly Bar Thursters
Buy-in: complete the following clean complex
Mid-shin to high hang x 6
Mid-shin to clean pull x 6
Mid-shin to power clean x 6
Power Jerks x 6
Split Jerk x 6
Strength: Clean & Jerk 1x5, 3x3, 3x1
WOD: 27-21-15-9 of
Box Jumps 24/20"