06/02/14

Happy Early Birthday Justin!
AMRAP 32
32 wall balls
32 burpee box jumps
32 chest to bar pull ups
32 kb swings
32 power snatches
32 toes to bar

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We’re going to start posting Olympic lifting and Gymnastics programming again. These will be good things to do during open gym. Do not do everything, it’s a lot of work! For the oly work, obviously you need to work up to the percentage work… Start light and slowly work up in weight once form allows.

Oly
Snatch – 5 x 3 @ 70%
Snatch Pull – 5 x 4 @ 85% (of snatch)
Pause back squat – 5 x 5 @ 65%

Gymnastics
3 x 12 Ring Push-ups
5 x 3 Ring Flys ( Straight arms )
4 x :35′s handstand Hold ( Chest to wall)




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