1RM Overhead Squat (105)
1RM Bench Press (135)
1RM Clean (145)

Skill Work:
Ring Dips- (3 sets of 5)
Pull Ups- (work on butterfly tech)
HSPUs - (3 in a row 3 sets)
Double Unders -(10 in a row)

Warm up - push up walk down length of gym

Tabata: record your low round

-Bottom to Bottom Air Squat (7)
-Pull Up (2)
-Hand Release Push Up (5)

-Sit Up (9)

Range:
Squats - 7-13
Pull ups - 2-5
Push ups - 5-11
Sit up - 9-11

135 min

1.JG PP 7.7.2018
A. 2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. 2 rounds:
- 4 unbroken strict weighted chin-ups - 17 17 kg
- 4 unbroken strict weighted ring dips - 10 11 kg
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups (3s negative)
- 10 winging pull-ups
- 10 Bulgarian dips
- 10 strict TTB
- 10 jumping push-ups with a 2s controlled negative
Done

C. Own skill: HSW practice for 10 min

2.Weightlifting
A. Every 2min for 16min:
High hang snatch + Snatch below the knee
- Start from 50% of weaker movement, build up to a tough complex

B. Full snatch:
3 attempts to find todays heavy max
25 30 35 40 45 / 47.5 50 (52.5 - )

3.Conditioning
A. 10 rounds: 1min on/ 1min off:
10 Sumo deadlift high pull 30kg > 20 kg
ME Bar facing burpees
Results: 10 11 12 12 12 12 12 12 13 13 = 119 reps
169/182

Row 15x500m 1 min rest

Amrap 25'
2 snatch
4 over head squat
12 cal row

Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off

5 Minutes of Light Foam Rolling After Class

Makeup one accessory session you missed this week. This should work to strategically improve where you are weakest! You can mix and match movements if needed.

EMOM 20:
Minute 1: Row for Distance x 45s
Minute 2: 12 Burpees
Minute 3: 12 Double DB Rows
Minute 4: 12 Hollow Rocks
Minute 5: 12 Squat Jumps
*Athlete choice of weight

5x4 false grip strict pullups.