OLY BY GSPLAVILLEGEORGE
EMOM 6 – 5 TnG Power Snatches +2.5 kgs
2RM TnG Power Snatches
2 Snatch Balance + 1 Overhead Squat with 2sec pause until failure
Sot Press – 4 x 10 tempo @ 1030
STRENGTH
Good Morning – Find 5 heavy Rep (NOT RM ! NO FAIL) – less than 15′
Barbell Bulgarian Squats – 4 x 8/8
GHR – 3 x 10
Banded Good Mornings – 100 reps
GYMNASTIC – PUSH
Deficit HSPU – Find deepest one with kipping
then
5 x 5 @ 50-70% Deficit Max – rest 1′
3 Rounds For Time
10 Strict HSPU
12 Kipping HSPU
15 Ring Push Ups
METCON
« Blitz » From Comptrain
5 Rounds For Time
20/14 Cal Row
10 Power Clean and Jerks @ 50/35
ACCESSORY WORK
Renfo
5 sets of
20sec Top Pull Up Hold
12 Inverted Rows
20 Banded Biceps Curls
rest 1′
Cardio
10 x 500m row – rest 1′
LEADERBOARD
