4.3.13

A) Olympic Lifting

• Over Head Squat 4 x 4 @ 85%
• 155, 165, 175, 185 x4
• Snatch Grip Deadlift 4 x 5 @ 95% ( of 1RM Snatch )
• 185#

B) Gymnastics Strength

 Running Clock, sets started every 2 min

• 10 Strict Ring Dips + 0:10's hold at end of set x 5
• First 3 sets RX'd. Last 2 mix of strict and kipping
• 5 Strict Pull-ups + 10 Gymnastic kip pull ups x 4
• 5, 3, 1, 1 on Strict Pull Ups, all 10 kipping unbroken
• 0:30's Hollow Body Holds + 0:30's Arch Holds x 3

C) Metabolic Concitioing
4 Rounds, untimed

• 12 Box Jumps @24"/22" (step down)
• 10 GHD Sit Up
• 8 Dumbbell Push Press ( 45lbs/35lbs) Each hand