Tuesday, May 1 2018

Strength Focus
3 Sets
2 Pausing Clean Deadlifts + 1 Clean and Jerk @75-80%
*Pause at mid thigh then go back down to floor.
3 sets
1 Clean Pull + 1 Clean and Jerk @75-80%
3 Sets
1 Clean and Jerk @80%

Gymnastics Focus
3 Rounds
15-30 Diamond Push Ups @2011
(2 second lower down, 0 second pause, 1 second controlled press up, 1 second pause)
20 V-Ups or Rower V-Ups
20 Weighted GHD Hip Extensions @ 1010
(1 second controlled lower, 0 second pause, 1 second controlled raise, 0 second pause)
*Rest as needed between rounds