Workout of the Day
Open gym all day!

complete missed lifts & Work on your skills

Strength for past week:
– shoulder press
– Sumo deadlift
– Ring dips
– Back squat

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x5x75%
1x3x85%
1xMaxX95

(Ring dips- 8x3x5RM)

Skillwork:
– Double unders
– L-sits
– Ring dips (strict & kipping)

Intermediate
Independent part:
Shoulder mobility

 
Then : 5 rounds (rest as needed between rounds)
Front squat 3 reps*110% clean
Strict HSPU 3 reps (scale up with some deficit)
For more instructions ask me at the open gym.

 
Class: 18:00

 
Snatch practice 15 min.

 
MetCon: 21-15-9 Reps for time of
Snatch 35/25 kg
Toes to bar
*10 min time cap!!!
** Scailing options
Snatch men get stronger or stay home!!! Girls not less than 15 kg.
Toes 2 bar men improve your gymnastics or stay home, girls knees to elbows.

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.