1. Warm-up
Before class: Floss Shoulders, Smash Triceps and Lats
Then
5 Minute Ride on AAB
Start slow and build to fast :60 finish
2. OLY
Find 1RM Low Hang Clean + Jerk
If the Jerk is the limiting factor, continue without it
After completing pieces 1-2, Please choose ONE of the following:
3a. Gymnastics Accessory
Max reps in 1 minute of GHD Sit-ups
3b. Strength Accessory
Max reps in 1 minute of Hip Extensions
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