151022: Weightlifting Conditioning

Connectivity: Extra Credit:

1) 3X8 Arch/Hollow Roll + V-up 2) 3X3 Strict + 3 Kipping + 3 Chest-to-bar, UB

WL:

1) EMOM for 8 rounds complete:

3 Snatches@70% Add weight each round until you miss, then drop 5-10 pounds and complete the remainder of the EMOM.

2) E2M for 8 rounds:

3 Clean and Jerks@70% Add weight each round until you miss, then drop 5-10 pounds and complete the remainder of the EMOM.

Strength/Gymnastics:

2A) 4X8 Good Morning 2B) 4X1 Strict Muscle-up + 3 Dips + ME Muscle-ups, or 4X10 Muscle-up transition, or 4X8 Weighted Pull-up

Conditioning:

4 rounds: ME Yolk Walk in 1 minute. rest as needed between efforts.