Skill 13-11-2019
Gymnastics Skill day.
Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!
Conditioning 13-11-2019
AMRAP 8:00
5 Bar Facing Burpees
10 Hang Power Snatch @35/25kg
15 Overhead Squat
Rest 2:00
AMRAP 8:00
5 Bar Facing Burpees
10 Toes to Bar
15 Kettlebell Sumo Deadlift High Pull @ 24/16kg
Rx+: 42.5/35kg.
Extra Credit 13-11-2019
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.
Open Gym
Make a note of your achievements in 'Open Gym'