Saturday, January 13 2018

Strength Focus
Clean and Jerk
10 Sets - Ascending to a heavy rep for the day
1 Hang Squat Clean + 1 Full Clean + 1 Split Jerk

Speed Floor Press
9 x 3 @ 65%

Dumbbell Rows
4 x 8
- Place non-rowing hand on a bench for stability. Go heavy.

Banded Push Ups
4 x 10

Gymnastics Focus
AMRAP 5
Unbroken Sets of 5 Chest to Bar Pull Ups