Monday 6/22

I definitely see the strict gymnastics work paying off keep it up. 

This week and for the next month:

30 Strict Deficit HSPU

30 Strict Weighted C2B

40 Strict Weighted Ring Dips 

50 Weighted Ring Rows

In addition complete 2 times throughout the week

For Time:

20 Strict HSPU (no deficit)

15 Muscle-ups 

1) 2 Position pause snatch Below and above knee- work to a max and then hit 6-8 more reps at that weight

2) Snatch Pulls 6 x 2 >110%

3) OHS 6 x 3 moderately heavy across

4) 1 mile run for time 

11 min cap

5) at 11 minute mark

1 mile run for time

6) at 22 minute mark

Max 1 RM power snatch

11 minute cap