9/4/- Open Gym

Team LL

OPEN GYM 
Strength Focus
Light 60%, Moderate 70-80%, Heavy 80-95% Max 85-105%
1.

a. Snatch
2x1 Heavy
1x2 Heavy

b.Front Squat
1x1 Heavy
2x1 Moderate

2.
a.Jerk Balance -
5x2 climbing

b. Clean and Jerk
Work up to a heavy single 85% +
1 x 2 heavy

3.
Back Squat
work up to a heavy single

Skill / Gymnasty FOCUS 1. HSPU, HSW, PP Pick one of the following (A, B, or C), base on greatest weakness...
A. Handstand Push ups OTM x 20 Odd: 5 HSPU - rings, elevated, kipping or strict Even: 200m Run or 200m Row
B. Handstand Walking OTM x 20 Odd: 10M Handstand Walk Even: 200m Run or 200m Row
C. Overhead Strength OTM x 20 Odd: 6 Push Press Even: 200m Run or 200m Row C2B, MU, WEIGHTED PU, HVY KBS 2. Pick one of the following (A, B or C), base on greatest weakness...
A. C2B Pull ups OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 8 C2B
B. Muscle ups OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 3-4 Muscle ups
C. Upper body Pulling Strength OTM x 20
Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 3 Weighted Strict Pull ups or 8 KBS, 88/70
RUNNING, ROWING, DOUBLE UNDER, BX JMP
3. Pick two of the following, base on greatest weakness...
A. Box Jumps For time: 10 x 12 unbroken Reps - you choose the height.
B. Double Unders For time: 10 x 20 unbroken reps
C. Rowing For time: 3 x 500m, OT3M
D. Running For time: 4 x 400m, OT3M
E. Strength Deadlift 3-10-10 Overhead Endurance, OHS, RING DIP, Rope Climb, LSit, TTB
4. Pick TWO of the following, based on greatest weakness...
A. Overhead Strength Endurance 5 RFT: 15 unbroken Push Press, 105/75
B. Overhead Squats 5 x 10 reps, moderate - not for time.
C. Ring Dips 60 reps for time
D. Rope Climbs 10 x 15' Rope Climbs for time
E. L-Sits 10 RFT: 10 seconds of L-sit hold
F: Toes To Bar 10 RFT: x 6 unbroken reps"