Basic & Performance

     1.  Conditioning

“Elizabeth”

21-15-9 of:

Squat Cleans, 135/95

Ring Dips (bar dips/ 2 box dips…try to avoid bench dips!)

2. Snatch

EMOMx12:

Mins 1-3: 1 rep at 75%

Mins 4-6: 1 rep at 80%

Mins 7-9: 1 rep at 85%

Mins 10-12:

1 rep at 80%

3. Gymnastics

EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip. Do progressions from your knees or with a band!