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FRIDAY – JUNE 15TH, 2018

Warm-Up 3×10 Hollow Rocks 10 Min EMOM 1-2 Muscle-Up (work on full grip and hollow body positioning) or 2-4 Chest-To-Bar or Pull-Ups (full over the bar grip do not continue if you loose rhythm or form) 0r 4-6 Ring Rows… Read more »

THURSDAY – JUNE 14TH, 2018

Snatching Downstairs Snatch Grip Deadlift (should be 110-130% of Snatch weight) 3-3-3-3 Above the Knee Snatch High Pull (no more than 65-70% of Snatch weight) 3-3-3-3 Full Snatch from the Ground (rest 1:30- 2 min between lifts) 1-1-1-1 10 Min… Read more »

TUESDAY – JUNE 12TH, 2018

Review Split Jerk feet positioning and landing Every 90 Seconds For 10 Rounds (0:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30-12:00-13:30) 1 Dip and Shrug + Hang High Pull + 1 Clean From The Floor + 1 Split Jerk (hold your landing for 2 seconds before standing)… Read more »

FRIDAY – JUNE 8TH, 2018

Skill Work 10 Min to work on Handstand Push-Ups or Handstand Walks For Time: 21 Deadlifts 125/185 (Downstairs) 300m Run (up the stairs to 7th Ave right towards Centre Street around to the back door) 21 Handstand Push-Ups 300m Run… Read more »