Wednesday, July 28th

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Gymnastic Strength:

Strict HSPU Strength:
Either:
5 max sets – minus 1, 3 sets at 2-3″ deficit, 2 sets regular OR
5 max sets – minus 1, tempo strict HSPU to floor or mats (3 second negative, must press up still) OR
4 super sets of: 8 Standing DB Shoulder Press + 8 DB Front Delt Fly

3 levels here, the first one is for those who can perform at least a 2-3″ deficit, second for those who can’t but can do strict HSPU to no more than 2 mats, and third for everyone else to work on delt strength.

Conditioning: For Time (12 min cap)

12 Power Snatches, 95/65 lbs 10 Chest-to-bar Pull-ups 12 Power Snatches, 95/65 lbs 10 Chest-to-bar Pull-ups 8 Power Snatches, 115/85 lbs 10 Pull-ups 8 Power Snatches, 115/85 lbs 10 Pull-ups 4 Power Snatches, 135/95 lbs 10 Toes-to-bars 4 Power Snatches, 135/95 lbs 10 Toes-to-bars

This workout has an increasing weight on the snatch, but also the C2B/Pull-ups/TTB will continue to tax the grip, making both movements harder.