OLY BY GSPLAVILLEWYS
EMOM x 10
1 Squat Clean + 2 Jerks climbing weight (no fail!)
E2M x 10
1 Squat Clean and Jerk
Clean Pulls – 4 x 4 heavy (120%)
1RM Muscle Clean
STRENGTH
Find Heavy Single Push Press with bands
then
Incline DB Presses – 3 x 10
Wide Grip Strict Pull Ups – 3 x Max Reps with weight if possible
One Arm DB Row – 3 x 10/10
Band Pull Aparts – 3 x 20
GYMNASTIC CONDITIONING
3 Rounds For Time
50 Double Unders
Unbroken Complex : 6 Pull Ups + 4 Chest To Bar + 2 Bar Muscle Ups
// Scale : 6 Pull ups + 6 Chest To Bar OR 6 Toes To Bar + 6 Pull Ups
METCON
21-15-9
Wall Ball @ 30/20 lbs
Burpees Facing Parallettes
ACCESSORY WORK
Renfo
GHD Weighted Sit Ups – 3 x 10
Bumper Sit Ups – 3 x 15
GHD Hip Extensions – 3 x 45sec hold
Cardio
AirDyne
12 x 1′ ON / 45sec OFF
LEADERBOARD
AEProgramming 