A. FT [C10]: 100 Pushups. Select Ring or Def or incline.
B. Skill review
B1. Split Jerk: 10 x 2. These should be light to moderate loads – technique focus. Work split only (no arms) if needed.
B2. Gymnastics Kipping Pullup – 10 sets of 4-7 kip swings or k-pullups
B3. KB Snatch: 10 sets of 4-8/hand
B4. Banded Pull-Aparts: 10 x 8
C. AMRAP : Rope Climbs any style. 4 rope chins = 1 RC
Post times, loads, and comments.
Friday 7/3: 5:30AM, 6:30AM, 10AM, 5:30PM
Saturday 7/4: 9AM, 10AM
Sun 7/5: 11AM – 1PM Open Gym
This is the last week of our current strength cycle – we will be “testing” next week!
Are you looking for something to get your dietary intake in gear? Get ready for our July Transformation Challenge! Starts July 13th! Stay tuned for details.