Skill
3 rounds not for time
3-6 Muscle ups
ME L-sit hold
40-50 Double unders
3/4/5 on the muscle ups, all really easy no where near max effort just greasing the groove. L-sits around 15 seconds and all double unders 50 unbroken.
BB Gymnastics
Power Snatch EMOTM x 15 minutes
5 x 5 - 40kg
3 x 5 - 50kg
1 x 5 - 60kg
Power Clean EMOTM x 15 minutes
5 x 5 - 70kg
3 x 5 - 80kg
1 x 5 - 90kg
All reps unbroken touch and go, will up 2.5kg each OLY volume session.
Conditioning
Helen
3 RFT
400m run
21 KB swings - 24kg
12 Pull ups
8:56 Rxd PB
3 rounds not for time
3-6 Muscle ups
ME L-sit hold
40-50 Double unders
3/4/5 on the muscle ups, all really easy no where near max effort just greasing the groove. L-sits around 15 seconds and all double unders 50 unbroken.
BB Gymnastics
Power Snatch EMOTM x 15 minutes
5 x 5 - 40kg
3 x 5 - 50kg
1 x 5 - 60kg
Power Clean EMOTM x 15 minutes
5 x 5 - 70kg
3 x 5 - 80kg
1 x 5 - 90kg
All reps unbroken touch and go, will up 2.5kg each OLY volume session.
Conditioning
Helen
3 RFT
400m run
21 KB swings - 24kg
12 Pull ups
8:56 Rxd PB
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