Don’t forget about Big Jon doing rowing clinics this Friday at 9am and this Saturday at 10:30 am. Normal schedule for classes on Saturday.
10 Single Leg Glute Bridges/side
:30 active hang on the bar
10 front rack pulses https://www.youtube.com/watch?v=-P1L243v03A
then do 6:00 of practice with rope clamps.
1 Power Clean+2 Hang power cleans up to 70-80%
2-3 Rope climbs
2-3 Dragon flags
10 Hang Power Cleans 95/65
30 Double unders
1 Rope Climb
Rest 1:00 between rounds
With the rest, each round should be VERY fast. If you can’t do a rope climb, do 3 rope elevators/round. You can go up in weight as long as every round is unbroken. Your score is your total time, including rest.
Snatch 5×2 between 85-92%
40:00 easy row every 5:00 do a legless rope climb
Spend 15:00 playing with your worst gymnastics skill