| Warmup/flexibilty | Accumulate 2:30 min. Hanging from bar w/ jerk grip |
| Strength | 5 sets to find 5 rm weighted strict PU (beat last week)
Then 3×5 at 83% of 5rm |
| Skill | 6 sets – 5 sec Arch hold + 3 hollow/arch swings + 5 perfect Pulllups 4-6 sets |
| Core | 5 sets of 20 leg lifts over parellete *don't let feet touch the floor until complete |
Developing Power & Strength through the use of the Olympic Lifts.
