Warm-Up/ Activation/ Mobility:
1.) 10 min Roll Out
2a.) Rear Dealt Swim
2b.) “Mega” Lunge
2c.) Pike Hold off Box
Gymnastics/ Skill:
10 Minute EMOM
– 3 Hand Stand Pushup @ 4″/6″ deficit
– 3 Bar MU or 6 Bar MU Transition to Lock Out
Classic:
Jerk: 12 min EMOM @ 75%
Max Effort:
Floor Press: Work to 3 RM for day
Accessory:
1.) Sots Press 2 x Max Reps
2a.) Inverted Row (Feet Elevated): 3 x 6-8
2b.) Band Pull Aparts: 3 x 12
3.) Snatch Grip Power Shrug from High Block 3 x 5
4.) DB Pullover Extension: 3 x 15