Gymnastics/ Strength
Ring Dip
5×3 Weighted + 7-10 Kipping Dips
Resting 230 between each set
*Weight should stay the same each set
*
WOD
For Time
3 Rounds
400m Run
21 KB Swings
12 Thrusters
@32/24kg
@42.5/30kg
*
PEAK
Power clean 5×3 Start @70% and increase each set
Halting clean deadlift 4×3 @90% of clean *Focus on maintaining tightness in the pause
Heavy clean pulls 3×2 @100%105% of clean *Focus on maintaining tightness off of the ground