Monday June 23rd, 2014

BRID warm up
(if you cannot remember it, its the same one from the last 5-6 weeks)

6x1 power snatch + squat snatch
(medium-heavy)
(drop and reset)
(rest as needed)

5x2 heaving snatch balance
(medium)
(technique work- focus on dropping quickly)
(rest as needed)

gymnastics work (muscle ups)
(this is with a continuous clock)
1 every :20 x 10 sets (10 reps)
2 every :30 x  5  sets (10 reps)
1 every :20 x 10 sets (10 reps)
(technique focus. if you cannot do all reps clean and with proper technique, scale in some way)

l-sit holds
:08 on + :22 off x 8 sets