February 6th, 2017

Gymnastics (Courtesy of CFM)
A. False grip jump to support x7 attempts **set rings 6-12 inches above head –
goal is a smooth jumping muscle up to support
B. Front uprise practice x3 reps – catching as high as possible each rep x2 sets
(C1/C2 can be done after the workout)
C1. Weighted strict dip x3 reps + 10 second support hold on each rep x 2 sets
C2. Weighted pull up x 3 reps + 10 second chin over the bar hold on last rep x 2 sets
D. Hollow Rock x10 + Arch Rock x10 – OTM x5

Barbell
A Snatch pull + Snatch from hang (pause @ knee) 50%x2, 60%x2, 70%x2
B Snatch from pause @ knee; 80%x2
C Snatch; 80%x1, 85%x1
D. Front Squat; 80%x3; 85%x2; 90%x1

Conditioning
Against a 10-minute clock:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

(power clean/snatch are fine here)