FRIDAY WORKOUT

We realize this will be the 3rd day of some type of squatting movement in a row, but keep working and keep hanging in there!

GYMNASTIC SKILLS:
Take 10 minutes and keep working your Muscle Up, Pull Up and Dip progressions...

Be careful with your hands and keep thing low volume (2-5 reps)

QUICK STRENGTH:

Work up to the same weight on Front Squat you did last Friday (80% 1RM) and perform just 1 sets of FOUR reps with it...

Use 2 sets to warm up: 

60% x 6 reps

70% x 5 reps 

Just 8-10 minutes for this one...

OLYMPIC SKILL: 

Complete the following for MAX LOAD:

4 Deadlifts 

3 Hang Power Cleans 

2 Split Jerks (1 on each leg)

* Start around 60-70% of your best overhead 1RM and steadily work up as long as things are feeling and looking solid...

This complex DOES NOT have to be completed unbroken, but if you drop the barbell be quick to get your hands back on it and continue where you left off...

20 minutes to get the highest load you can...

POST WOD MOBILTY:
Anything and everything that's been beaten down the last 3-4 days...
- Floss and Roll first then take some time to stretch and hold that area for 1-2 minutes per side...

POST ALL RESULTS TO COMMENTS