(Competition / OlyNastics)
Group 5 min warm-up (all together): Grad a BB before starting: Jog down and back, 5 consecutive sets of 3 second superman holds, side shuffle down and back, 30 sec of hip bridges, skip down and back, 15 air squats, jog down and back, 10 hanging shrugs, 10 BB high hip squat snatches
SOD
Every 90 seconds, for 15 minutes (10 sets) of:
Squat Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
WOD
For Time:
5 Clean & Jerks (205/155)
5 Weighted Strict Pull-ups (50/10)
10 Clean & Jerks (185/125)
10 Weighted Strict Pull-ups (35/5)
15 Clean & Jerks (155/105)
15 Strict Pull-ups
