20130709.Tues

Warm up:
HHS 3x3
LHS 2x2

Cleans:
7 mins to work up to a heavy HHC+PJ, stay UNDER 85% max
5 min EMOM - 1 clean pull + 1 HC + SJ at the heaviest weight from HHS drill

FS:
5x5 @ 60% 1RM, rest 60-90 (more if needed).  rest at the top, down and up fast
*if this is not accelerating up, drop weight until it does

Strength:
3x3 clean pull @ 100% 1RM - reset on each set, rest 2 mins

skill work - 95# or less drill C or S...your choice.  sets of 1-3.  snatch, hold bottom.  clean - catch the bounce

gymnastics:

10 min freestanding HS practice- 10 hollow rocks each 3 attempts