July 7th, 2017

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Gymnastics Pre-Work (optional)
A1. Box Turnover Drill x 5 x 3
A2. Kip Swing on Bar x 10 x 3
B. 3 Kip Swings + 1 Muscle Up Transition + 3 Second Pause in Catch + 1 Kipping Dip + 3 Second Hold in Support x 5 sets
C1. Single leg v-ups x10 reps per foot x 3 sets **use two hands
C2. Alternating limb arch ups x10 reps per side x 3 sets

Barbell
A. Slow Snatch Lift Off (to knee)+ Slow Snatch Pull + Hang Power Snatch; OT2Minutes x 8 sets @70-80% of Max Power Snatch
B. Hang Power Clean + Hang Squat Clean + 2 Push Presses; OT2minutes x 8 sets; building to today’s heavy
C1. Front foot elevated split squat x 6/leg @3011 x 3 sets
C2. Barbell Bent Over Row x 8 reps x 3

Conditioning
15 Clean & Jerks @80-90% of your top weight for part B
15 Burpee Muscle Ups
15 Wall Climbs

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