Gymnastics:
10 Minutes: 1RM Weighted Pull Up
1x ME Band Resisted Strict Pull Ups
1x ME Strict Pull Ups
1x ME Band Assisted Strict Pull Ups
Rest 3 Minutes between ME sets.
WOD:
21-15-9x
Dumbbell Snatches (70/50#)*
Ring Dips
*Regional Weight: (80/55#)
Weightlifting:
Mid-Hang Muscle Snatch @ 40%Snatch (3x3)
Clean + Jerk + Power Clean:
- @ 55%Clean&Jerk 1x(1+1+1)
- @ 60%Clean&Jerk 1x(1+1+1)
- @ 65%Clean&Jerk 2x(1+1+1)
3 Rounds for Time:
20M Bear Crawl
30x Double Unders
5x Med-Ball Granny Throws (20#+)
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