Connectivity: In class:
1) Tabata Arch holds 2) Tabata Hollow Holds 2) 3X8 Hips to rings or Arch/hollow swing on rings
3) 1X10 Floor Levers + 10 second descent
1) EMOM for 5 rounds: 1 Snatch@85%
2) E90 for 5 rounds: 1 Clean and Jerk@85%
Notes: For 1 and 2, add weight every minute working to a max Snatch and CJ. Take 5-7 minutes to warm up to your starting weights.
2A) 5X5 RDL, heavier than last week 2B) 4XME Muscle-up, or 4X5 anyhow, or 4XME Supinated Grip Pull-up
2X1 mile run