07.05.12

-In 20 minutes work on the following: As we work on the gym movements challenge yourself. If you have progressed beyond basic HSPU, move on to practicing on Paralette's or Ring's. During Oly work keep the bar speed fast and technique sound. This is our speed day. Gymnastics - (60 sec RI) a. 3x max rep HSPU (move up to paralettes or rings as needed) b. 3 x 12 Ring Dips (scale with bands or add weight as needed)   Oly / Speed - (60 sec RI) a. 4x2 Clean Pull (95% 1RM Clean) b. 4x2 Split Jerk (75% 1RM) (* Find 1RM if you haven't recorded )   WOD 27-21-15 Burpee Box Jump (24/20) Ring Pushup