| Warmup/flexibilty | Accumulate 2:45 hanging from bar in jerk grip distance |
| Strength | 3 sets to find 5 rm weighted strict PU (beat last week)
Then 3×5 at 85% of 5rm |
| Skill | 3 sets – 5 sec. arch hold + 5 sec. hollow hold + 10-15 hollow/arch kips 4 sets 8 min. EMOM |
| Core | 5 sets of 10 in each position – L leg straddle raise – R leg straddle raise – Both straddle raise |
Developing Power & Strength through the use of the Olympic Lifts.
