Wednesday, November 22 2017

Strength Focus
Every 2 Minutes for 8 Minutes (4 sets)
Pausing Clean DL - Pause below knee and at mid thigh for 1-1 thousand count.
After pause at mid thigh stand all the way up, and perform:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Low Hang Squat Clean (just below knee) + 1 Split Jerk

Power Clean + Hang Squat Clean + Jerk
Build to a heavy set
(Do with class)

Gymnastics Focus
Handstand Walk
8 Rounds
5, 10, 15, 20 or 25' Unbroken
Rest 30-60 seconds between sets
then 3 Rounds
6 Hip Extensions @ 2222
(2 second lower, 2 second hold @ bottom, 2 second raise, 2 second hold @ top)