**We will taper down over the next couple of days, in order to attack the Granite Games Qualifier workout(s) on Friday. If you are interested in signing up, do so tonight, as the price goes up at midnight!
Gymnastics (courtesy of CFM)
A. Jefferson curls x2 x5 slow and controlled
B. EMOM x6
1 – Strict false grip ring pull ups x 3-5 reps hold 3 seconds at chest
2 – Crab slider walk x10m **head first, straight body, arms locked out
C. EMOM x6 minutes
1 – Ring rows x15 reps
2 – Reverse Hypers off GHD x 10-15 reps
D. Half kneeling Strict DB press x12 reps per arm x 2 sets
*Use A&B as technique primers for Part C.
A. Tall Snatch x3x3
B. Muscle Snatch x3x3
C. Snatch with no foot movement + Snatch + Overhead Squat – 70% x 1+1+1 x 2 sets, 75% x 1+1+1 x 3 sets
E. Back Squat; (80%x1; 85%x1; 90%x1) x 3 waves
Box Jumps @40/30″ (step or climb down)
Rest 30 seconds after each set; Focus is on smooth rhythm on the CTBs. If you can’t go unbroken at these numbers, start with your biggest unbroken set, and work down from there.