| Warmup/flexibilty | 2 min. in childs pose
25 Front rack sotts – empty bar |
| Strength | Accumulate 1:20 min. OH hold w/ 1 rm strict press
rest 2 min. Repeat |
| Skill | 14 min. EMOM – 10-15 sec. support position hold on rings (stay hollow) + 5-10 kipping HSPU as able |
| Core | 5 sets of 20 weighted shoulder taps – Hold high plank w/ hands and feet on boxes or benchs – place dip belt w/ 15-25# around waiste – don't twist!! |
Developing Power & Strength through the use of the Olympic Lifts.
