Strength - 15 mins time cap

build to a Heavy Front Squat

Skill/ Gymnastics - 20 min EMOM

odd - 10 HSPU
even - 10 Pull ups

midline - 100 superman rocks

Oly - 20 mins Time Cap

find a 1RM clean and jerk

Metcon - 8 min AMRAP

12 Deadlifts
9 Hang power cleans
6 Push Jerks

Midline - 3 min Hollow hold

- 15 mins time Cap
build to a heavy OHS from the ground

- 16 min EMOM

Min 1 - 50 Double unders
Min 2 - 10 OH Squats
Min 3 - 50 Double unders
Min 4 - 10 TTB

- 3 min Superman hold

this is so true karen and Hannah

Still focus on strength with Gymnastics today

Pull strength

3 sets of the following

20 sec Hollow Hang
20 sec chin over bar
5 negatives
15 - 20 ring rows

Press strength

3 sets of the following

20 sec HS hold
5 Negatives
15 - 20 Push ups

Ring Drills

building shoulder stability

Oly - Snatch complex

High hang + Hang + OHS

Metcon - For time

9-7-5
Snatch
Burpee over bar

Midline - 100 Hollow Rocks

Just a little heads up on Oct 3rd and 4th Me, Nathan, Liam, Jodi, Hannah and Karen will be competing at The Super Team cup in London at the sister event to TAG and TBC which I also competed in this year. It would be great if some of you could come up and watch and see a great event. With the fact that 3 of your 4 coaches are away competing and Joe unable to coach there will also be no classes on that weekend. I will post some bits for you to do on your own

- 20 min EMOM

odd - 10 pull ups
even - 5 Front Squats

- 100 Arm haulers

Strength phase

How do you compare ?

After a great week of deload focus and improving your movement understanding, time to enter a strength phase and get you lifting more now we have improved your engines.

For those of you following this site I will post extra endurance work for you to follow to maintain your engines

Oly - Clean and jerk

high hang + hang + push jerk

Metcon - 6 min AMRAP

squat clean and jerk

Midline - 100 twists + 30 OH sit ups