19
Oct
10.20.15
Warm-up
5 Min Run/Row/Bike
2 Rounds
10 Push-ups
1 Wall Walk
10 Kip Swings
Crossover Symmetry
Strength/Skill
7×1 Muscle-up Negative
Practice Gymnastic Swing
METCON
5 Rounds
12 Pullups
10 OHS (95/65)
8 Lateral Burpee Over Bar
Extra Work
olympic
Tall Clean 4×5 Keep it light and fast
Clean Blocks Below Knee: 3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85%, 4×2 @ 90%
gymnastic
10 min H.S. Balance practice
-Stomach to wall. Hands no more than 10 cm away from wall
Handstand Kickup practice
Core
3 Rounds 60 sec Hollow Hold