3 x 3-5 weighted ring pull ups, try to pull as high as you can! (chest to rings or even strict MU)

3 x 3-5 weighted ring dip

4 Rounds for Quality:
10 Strict toes-to-bar
11 Hollow rocks
12 Superman rocks
40 Plate twists *

*(With an appropriate weight: it should be challenging but stable)

Open Gym of Wednesday

Handstand drills:
-Wall climb
-Handstand arched to hollow facing wall + bailing to forward roll
-Kipping HSPU technique

15-20 minutes:

• one and a quarter front squats 6 x 2

4 x 8 @ 60%
Pause 3 sec

EMOM x 12

6x 2 hang snatch
6x 1 hang snatch

3x5 Split Jerk (light weight)

• 90s. rest between sets

7 x every 3 min

2 clean pull
2 hang power cleans

start sround 80%

RPE 7

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Stimulus:
Build strength and positioning in the pull from the floor
Transfer power into fast, efficient hang power cleans
RPE: 7,Moderate load: all reps should feel sharp and controlled
Coach tip:
Maintain your back angle in the pulls
Explode from the hips and move fast under the bar
Pacing:
Build weight gradually across sets
No missed lifts: consistency over load
CAN USE SAME WEIGHT TROUGH OUT THE SETS

Bent-over barbell row 2x10