06/11/14

A) 12 minute cap
100 burpees AFAFP

B) RDL
4 x 10

C) Btn Jerk
Work up to a technical 1RM (aka perfect) then drop down to 75% and do 5 singles

D) Abdominal work
Ghd/sit ups/t2b/hollows/flutter kicks/v-ups/Russian twists/l-sit/etc

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Oly
Clean – 2×3 75%, 3×2 75%
Clean Pull – 5×3 95% (of clean)
Front Squat – 5×3 80%

Gymnasty
Skin the Cat 2 x 5
Front lever holds 8 x 0:10′s ( Tuck)
Weighted CTB Strict Pull-ups 3 x 8
Handstand Holds 5 x 0:35′s ( Chest facing wall)




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