Wednesday 1/20/16

Cycle 4 Day 3

Warm-up Primer
AMRAP 5 minutes
40 Double-unders
10 OHS light weight

Couch stretch, Oly squat stretch, Pigeon, Puppy Dog, Clean progression with barbell

1. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps.

2. Met-Con
‘Elizabeth’
21-15-9
Squat clean 135/95lbs
Ring dip
Be ruthless with your ring dip standards. A faulty movement pattern or range of motion can be very hard to fix in competition once the no reps start dropping.

3. Partner Gymnastics----EXTRA
With a partner, switching anytime:
5 Rounds
30 Toes to bar
120 Double-unders