Friday 7/11

1) Pause Clean 10 x 1
3 second pause above knee

2) EMOM for 10 Minutes
1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk  (75-80% from above)
-This might get tough towards the end, Try and work sound technique especially early on


3) 8 Min AMRAP
1 Clean (185/125)
3 Ring Dips
5 Box Jumps (24/20)

-any style of clean

4) 15 minutes working on rings with Skin the cat and backwards roll to support
https://www.youtube.com/watch?v=Np_s2fnYjso
https://www.youtube.com/watch?v=0Y5g0_lDM0c

Just start to get the feel for these don't overdue it. You never know what tomorrow brings

5) If you have time:
1 min ME Assualt bike
1 min active recovery
:30 ME
:30 recovery
2 min ME
:30 recovery
:30 ME
:30 recovery
:30 ME
1 min recovery
1 min ME
5 min cool down