Wednesday: 9am and 10am – Open Gym from 4pm-6pm
3 rounds for time (16 min cap):
5-3-1 Power Clean & Jerk (135/85) | R+ 165/115
7-5-3 C2B Pullup | R+ 3-2-1 Ring MU
Rest 2 min after each round.
Note: 16 minute cap = 4 min rounds. Scale accordingly to finish all reps within the cap.
Weighted Plank: 40 sec on / 20 sec off, for 4 sets
Jerk w/ Pause in Dip: Build to heavy single
Front Squats: 2 Reps EMOM to max
*start at 50% and add 10/20# each set
Accumulate 25 freestanding Tripod pos. leg lifts
10 min EMOM: 5 kipping HSPU + 2 strict HSPU
**set up open standard