Gym Experience

Alex Teaching

CLEAR

A. 15 CTB pull Ups; rest 30 seconds X 3-4
B. 5 Minute AMRAP of: 5 Ring Dips +5 Burpees

NOTE: Shoot for CTB, otherwise do COVP. 

STRONG

A. Bench Press 8, 6, 4, 2; rest 2 minutes
B. Build quickly to a tough single in the Power Snatch

NOTE: All work sets on A. Quickly build up to a tough single in the power snatch (above parallel). Log loads

BALANCE

5 sets of: 
2 TnG Power clean + 5 Push Jerk (155/95) 
      +
10 Burpee Box Jumps (20 inch)
      +
2 TnG Power Clean + 5 Push Jerk (155/95); rest 2 minutes

NOTE: Go hard through this at 100% effort, only resting two minutes in between. You do 2 TnG Power Cleans before going into the push jerks-using the same bar and weight for both.