Wednesday, June 21st

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Gymnastic Strength: EMOM 30s on, 30s off for 10 minutes Minute 0: Max Strict HSPU | 1-2 mats | z-press Minute 1: Max Ring Dip Holds

Gymnastic strength will be pairing an active strength movement with a ‘passive’ hold movement. For the HSPU, it is okay to take a quick break or two if needed on the HSPU, but we’re working for the entire 30 seconds. For the ring dip holds, rX+ will be to try and hold an L-Sit, rX will be unsupported, mrX with bands and scale will be on both tippy toes. Either way, you are holding the TOP of the dip, not the bottom.

For Time: 14 min cap 21 Hang Power Cleans 95/65 | 75/55 | 45/35 200m run 21 Shoulder to Overhead 95/65 | 75/55 | 45/35 200m run 15 Hang Power Cleans 95/65 | 75/55 | 45/35 200m run 15 Shoulder to Overhead 95/65 | 75/55 | 45/35 200m run 9 Hang Power Cleans 95/65 | 75/55 | 45/35 200m run 9 Shoulder to Overhead 95/65 | 75/55 | 45/35 200m run

Breaking down the clean and jerk today for some high volume cycling. Lets push the pace on the barbell, use the short run as your recovery.