OLY BY GSPLAVILLE
Hang Squat Clean Triple (sans drop) – 3RM
Clean pulls – 3 x 3 @ 130%
Shoulder Press – 5 x 5 @ 75/80%
Front Rack Sott Press – 5 x 5
STRENGTH
Find Heavy Single Close Grip Bench Press + Medium Band
then
Banded Push Ups – 3 x 10-12
Dumbell Roll Back Extension – 3 x 12
100 Banded Triceps Extension + 1′ Lock Out
then
Bent Over Reverse DB Flys – 2 x 15-20
GYMNASTIC CONDITIONING
3 Rounds For Time
12 Burpees
7 Ring Muscle Ups
METCON
AMRAP 7′
15 Heavy Wall Balls
20 Alt. KB Snatches @ 24/16
ACCESSORY WORK
Renfo
Barbell Sit Ups – 4 x 8
GHD Sit Ups – 3 x 25
GHD Hip Extension – 2 x 30
Cardio
AirDyne
10 x 1’ON / 45sec OFF
LEADERBOARD
AEProgramming 