Jacked gymnastics + CF JKL wod Strength
150 min
1.JG SC 15.5.2018
A. 2 rounds:
- 5 TGU/arm
- 30 s. ext. rot. planche lean
- 8 push up
- 8 ring row
B. 2 rounds:
- 30 s. L-sit hold
- 10 strict ring dips w/2 sec. neg.
- 10 wide pull ring rows
- 10 bottom of dip swings
- 10 strict T2B
2.Own skill
A. HSW practice for 15 min
B. Bfly pull up practice for 25 min
- Drills
- Attempts
3.Weightlifting
A. 3 sets of 3-position snatch: above knee, below knee, floor
35 37.5 37.5
B. 3 sets of 2-position snatch: below knee, floor
37.5 40 40
C.3 sets of snatch
42.5 45 47.5
4.CF JKL wod
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