“The future belongs to those who believe in the beauty of their dreams.” -Eleanor Roosevelt
T1: Crossover Symmetry Iron Scap
T2: Pull-Up Negatives, 5-10 reps, 2-4 seconds down. If you are unable to do 5 reps with a 2 second controlled lowering perform 6-8 sets of a moderate weight hand over hand sled drag.
T3: OTMEM 10: 2-4 Strict Pull-Ups
T4: 10-15 Strict Ring MU’s/10-15 Assist Strict Ring MU’s
*Coaches demo proper assist standing on an elevated platform behind them with assist under armpits/scaps.
B. 3 on 3 off x 4 sets, tough pace:
3 Wall Walks or 5 DB SA PP/side
10 Russian Swings
*Post rounds+reps for each set. What’s the highest threshold you can maintain with CONSISTENCY?
*Alternate between 2 groups if necessary.
C. 5-8 minutes Joint Capsule Hip Mobility
Hang Power Clean Technique/Practice
B. 8 Sets @ 65-75%: