Wednesday G-O-C

Gymnastic

HS Holds - talk hollow positions and keeping hips over shoulder w/o hyper ext.

Progressions - single leg HS hold (one leg on wall), increase angle, or proper kick up to inversions

3x12sec WF HSH - use a partner for spotting

3x15sec BWF HSH - use benches and pulling boxes for support

Olympic

Snatch

2 @ 60%

2 @ 65%

2 @ 70%

4x2 @ 75%

Conditioning

EMOM 12mins

ODD - 3 OH Squats 95/65# & 18 DU’s RX+135/95# & 30 DU's

EVEN -3 TTB & 9 Burpees