June 8th, 2018

**If you are doing the In-House Competition on Saturday, please complete the Gymnastics, followed by Part A, then 2 sets of the Back Squats, followed by a cooldown on the bike or rower

Gymnastics
**during warm up complete 10 banded face pulls + 10 scap push-ups + 10 scap pull-ups x 2 rounds
A. Dual KB Jefferson Curl x 3 reps x 3 sets @5351
B1. 3 Kip Swings on Rings + 3-5 Kipping Ring Pull-ups + 4-6 Kipping Toes to Rings x 3 sets
B2. Bar Dips x 4.3.2 x 3 sets — pause in the bottom if able to
C1. Weighted Hollow Hold x 20 seconds x 3
C2. Weighted Arch Hold x 20 seconds x 3

Barbell
A. Snatch; 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
B. Snatch Pull; 100%x3x2; 105%x3x2
B. Back Squat; 1 rep w/3-second pause + 2 fast reps; 70%x1 set; 75%x4 sets (can go up here if feeling good on the last sets)

Conditioning
3 minute clock:
12/9 Cal Bike
9 Clean & Jerks @135/95 lb
6 Bar-Facing Burpees
Max Ring Muscle Ups in Remainder

Rest 2 minutes
x 4 sets

**scale for Ring MUs is Chest-to-Bar Pull-ups

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2 Comments

  1. A. 26# a hand
    B1. Done at top end reps
    B2. Done with :01 pause at bottom on all reps.
    C1. 10#
    C2. 5#

    No lifting to give knee a break,
    Did 5k bike erg EMOM 100m ski (start with ski) was a great flush and sweat.
    14:41

    Liked by 1 person

    Reply

  2. Gymnastics: Done

    Barbell:
    A. 85/95/100/115/120
    B. 145/150
    C. 220/245 across

    Conditioning:
    #scaledAF 300m Run, Power Clean and Jerks, Regular Burpees, CTB
    2/2/2/1

    Like

    Reply

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