| Warmup/flexibilty | Accumulate 3:00 hanging from bar in jerk grip distance (last week, I promise) |
| Strength | 3 sets to find 5 rm weighted strict PU (beat last week)
Then 3×5 at 88% of 5rm |
| Skill | 18 min. EMOM – all on bar min. 1 – 8 kips only + 2 L-sit pullups min. 2 – 8 butterfly pullup + 1 bar MU min. 3 – 5 sec. hollow hold + 5 sec. arch x 3 |
| Core | 200 weighted russian twists – every 25 stop and perfrom 5 weighted arch ups |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
