Tuesday

 Tuesday:

Pursuit

Open w/ Hip Flow 5-7 Min

A. 3 Strict Press + 1 PP + 1 Jerk anyhow - 12-15 min, take it from the racks.

B1. 1 L Hip Bridge w/ 2 sec pause at the top x 8-10 R/L

B2. Jump to Ext hold - 15-20 sec on Ring OR Matador.

B3. Bar Taps – 10-15 reps

X 4-5 rounds, rest 60-90 sec b/t
+
15 Min AMR:
10 DB PP
12 FR Lunge step
10 HngSq. Clean
12 Box step -Up (6 R / 6 L)

Performance

Open w/ Hip Flow 5-7 Min

A. 1 Strict Press + 2 PP + 1 Split Jerk sm build RAN 12-15 min.  Take it from the racks.
B1. 1 L Hip Bridge w/ 2 sec pause at the top x 10 R/L
B2. L-sit hold 15-20 sec
B3. Wt. Hollow Hold - 20 sec

4-5 sets, RAN

+

15 Min AMR:
10 S2OH (29/15k)
12 FR Lunge Step
10 HngSq.Clean
12 BJO (24"/20")