Roll Shoulders/Elbows
Then
3 Steady Rounds:
10 Perfect Kipping HSPU
12 Lateral Goblet Squats
14 Calorie Row
2. Strength
Strict Press Grip Bench Press – 5×5 @70%
3. OLY
Pause Power Position Clean – 6×3 @70-80%
Clean and Jerk on final rep of each set. Drop and reset after each rep.
4. Bitch Work
Row 25/18 Calories x 8
Rest 2:00
5a. Gymnastics Accessory
Rest Pause Strict HSPU
5b. Strength Accessory
3 Rounds:
:30 Max Hip Extensions
Rest :30
:30 At Parallel Hip Extension Hold
Rest 3 Minutes
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