8/29/2017

-Mobility

2-3 min foam roll

1 min benched shoulders

1 min pigeon

-Warmup

EMOM X 8 (2 rounds)

Min 1: 20 sec active pull-up hang

Min 2: 12 band pull aparts

Min 3: 5 yoga push-ups

Min 4: 10 pvc pipe pass throughs

-Strength

15 mins to find 1RM strict press

-Gymnastics Test 1

3XMax Effort strict pull-ups, rest 1 min between sets **must meet standard of chin over bar and full lock out at bottom.

-OR-

3XMax Effort horizontal ring rows, rest 1 min between sets

**Must meet standard of rings to chest and full lockout at bottom**

-Gymnastics test 2

2 mins max Strict HSPU (if you can't get strict, then you can kip, but note if kipped)

-OR-

2 mins max Push-ups (good standard)

-Conditioning

"Grace"

For time:

30 clean and jerks 135/95 115/75 95/65

-Cooldown

200M walk

Repeat stretches