Wednesday 5/3/17

Oly Lifting Technique & Strength

Hang Clean + Clean (8 x 1 complex)

Every 2 minutes, for 16 minutes:
1 Hang Clean + 1 Clean

Build over the course of the 8 sets to today’s heavy. As weight gets heavier, should be catching each rep in a full squat. Record heaviest complex.

Gymnastics Technique & Conditioning

15 Minutes to complete 4-5 Rounds NOT FOR TIME:

2 Strict Muscle-Ups OR 3-5 MU Transitions on Low Rings OR 5-7 Strict Dips
3 High Box Jumps (36/30 or as high as you can)
40 ft. Handstand Walk OR ~1 min. of appropriate HS progression (see below*)

*Wall-Facing HS Hold, Shoulder Taps, or other (coaches’ discretion)

Categories: WOD

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