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Strength: Weighted pull up 4 x 3 rep W.O.D. Run 400 21 Deadlift (100/70) Run 400 15 Deadlift Run 400 9 Deadlift

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1257 w=210 h=220 float=right]PB Clean and Jerk for Mike this morning, 75kg. He tried out Oly lifting shoes for the first time, they definitely make a difference. Gymnastics: Muscle up progressions

Strength: Weighted push up 4 x 3 rep W.O.D. 50 Wall ball then AMRAP of; 6 Toe to bar 8 Box jump Total time 10 minutes

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1256 w=210 h=220 float=right]Strength: Snatch 4 x 3 rep W.O.D. 6 Burpee 10 Overhead squat (45/30) 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1255 w=210 h=220 float=right]Gymnastics: Ring holds Handstands L sit W.O.D. ‘Partner workout’ 30 Push press (40/25) 30 Pull up Run 200 20 minutes, as many rounds as possible

Amazing super slow video of the Olympic Snatch. Watch and learn. The bar so close to his body, exceptional full extension, deep squat to catch, pause for balance before standing out of the squat. All the things we keep saying to work on are there to see. Gymnastics: Muscle up progressions Planche W.O.D. Snatch EMOM

Strength: Front squat 4 x 3 rep W.O.D. 10 Thruster (45/30) 10 Toe to bar 30 Double under 12 minutes, as many rounds as possible

http://youtu.be/fzCZ2TcHCSs Strength: Shoulder press 2 x 3 rep Push press 2 x 2 rep Jerk 2 x 1 rep W.O.D. Row 750 30 Overhead squat (52.5/35) 12 Muscle up

Strength: Clean 3, 2, 1, 1 rep. W.O.D. Run 400 21 Kettlebell swing (32/24) 12 Handstand push up 3 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1249 w=210 h=220 float=right]Rays birthday today and he requested that this workout could come up . It’s a great one to scale back, especially if this will be your first workout