Nein, das sind nicht alle unsere Mitglieder. Das sind unsere fleißigen Bienen aus unseren Sonntagsstunden :)

A. Lateral locomotion drills + Side to side stationary swings for :30sec. after each set. 

B. 3 rounds for time of:

8 Lateral burpees over the box

10 Air Squats

12 Strict supinated Pull ups

10:00min time cap

17.30 Gymnastics:

A. 4 Sets of:

A1. 10 Dip Shrugs

A2. 10 Scap Pull Up (Rings) 

A3. 10 Scap Push Up

A4. 10 Scap Retraction (Rings)

B. 4 Rounds for quality of:

3 Pull Overs

5 Toes to Bar

3 Pull Overs

7 Knee to Elbow

18.30 Weightlifting

A. Snatch Balance

Establish a daily 3RM in snatch balance.

Drop down to 90% and perform three additional triples.

B. Snatch pulls
Establish a daily 3RM in snatch pulls.
Drop down to 90% and perform three additional triples.
Drop down to 75% percent and perform a set of ten reps.

C. Power Snatch + OHS

EMOM for 12:00