|learning gymnastics at invictus|
1. snatch: work up to 70%x1
2. cln and jerk: work up to 75%x1
3. fs: heavy single
4. abs (your choice)
Warm Up: Row 100m (60%), 50 jumping jacks, Row 100m (70%), 40 mountain climbers, Row 100m (80%), 30 air squats, Row 100m (90%), 20 push ups, Row 100m (100%), 10 Pullups.
W.O.D.: Complete 7 rounds for time of the following:
7x Thruster (50kg/40kg)
7x Chest to bar pull ups
7x Ring dips
7x Toes 2 Bar
Extra Credit: 100x Sledge strikes AFAP. Every time you break, its a 15m Prolwer push penalty.
Durability: Stretch, myofascial release, ice bath