CORE

4 sets x6 reps

Vtuck

V snap

V straddle

GYMNASTICS FOCUS WORK

Not for Time:12 min cap

1:00 Light Bike/row + 60% Max Ring Muscle-Ups

1:00 Light Bike /row + 12 Strict Ring Dips

1:00 Light Bike / row + 50% Max Ring Muscle-Ups

1:00 Light Bike/ row + 9 Strict Ring Dips

1:00 Light Bike / row + 40% Max Ring Muscle-Ups

1:00 Light Bike/ row + 6 Strict Ring Dips

If we are not completing ring muscle-ups today, which will be the vast majority of us, let’s use today to build some strict strength. With the bike providing a small bit of breathing to our training here, it results in more realistic training.

Strength

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Set #1 – 60% of 1RM Power Clean

Set #2 – 64% of 1RM Power Clean

Sets #3+4+5 – 68% of 1RM Power Clean

WOD

For Time, with a 9:00 Time Cap:

50 Power Cleans

On the Minute – 5 Toes to Bar

Barbell – 155/105 lb, 70/48 kg

The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.