A) Deadlift barbell
Lifting each 2:15 mins X 4 rounds
6-8 reps at 82% 1RM (or 8th rep feels like a 7/10 intensity
Tempo 2110 @1-2.5kg heavier than last time
B) In teams of 3:
2 rounds for time:
90 alt Hand Db power snatch
90 single DB overhead lunges
90 double unders
One person working at a time
24 min cap
RX+ 25/20kg Db
Rx: 22.5/15kg Db
Int: 15/10kg Db
Beg: 10/5kg DB
C) Stretch
Hip flexors, glutes, lower back.
GYMNASTICS:
RIng Skills
A) Toes to rings
30 sec AMRAP : 60 rest X5
B) Kipping ring dips
-10 sec top of ring support
-10 sec bottom of ring support
X 2 rounds
Each 90 sec X5
-practice knee drive kip for 5 mins (advanced muscle up to high rings)
C) 3 rounds
10 straight arm press downs @3111
rest 60 X3
10 Db pullovers @3111
rest 60 X3
Max ring/parallel bar dips @3111
rest 60 X3
D) For quality
9-6-3 reps of:
Abwheel/ barbell roll out
27-18-9
Hollow rocks