Labor Day...Work

Time to work for Labor Day...

For all the real hard workers out there!

Warm-Up ~ Mobilize

STRICT GYMNASTICS

A) 0:00-4:00 minutes:

30 D/U

15s HS Hold (Freestanding if possible, I did with a band on the rack)

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B) 4:00-12:00:

AMRAP in 8m:

10' HS Walk + 1 Strict Pull Up

10' HS Walk + 2 Strict Pull Ups

+1 Strict Pull Up each Rnd

(I did 5' HS Walk, took 3 attempts each time, just could not get balanced)

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C) On the 12:00:

3 x 12 Deficit Push Ups

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OLYMPIC TECH

Following for Technique, rest as needed b/t sets:

5 Tall Snatches + 5 Snatch Drops

4 Tall Snatches + 4 Snatch Drops

3 Tall Snatches + 3 Snatch Drops

2 Tall Snatches + 2 Snatch Drops

1 Tall Snatches + 1 Snatch Drops

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A) 0-4 min:

Work to Moderate High-Hang Squat Snatch

B) 4-8 min:

Work to Moderate Hang Squat Snatch

C) 8-12 min:

Work to Moderate Low-Hang Squat Snatch

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BIG BALLER

AMRAP in 18 Min:

50 Wall Balls

40 Cal Bike

30 Deadlift (185#)

20 DBL DB Push Press (50)

20 C2B Pull Ups

tb ~ 4 Rnds / 7 Rnds (7 Strict PU) / Tall & Drops = 45-65-75-85-95

A) 125 B) 155 C) 175

Big Baller = 1 Rnd + 51 Reps

WB 

#1 = 8-7-6--8-6-7--4--4 @ 2:30 / Bike

#2 = 6-6-6-6-6-6--8-6 @ 2:15

Bike = 4:05 / DL = 6-1-1-1-6-1-1-1-3-1-1-1-3-1-1-1 / PP = 12-8 / C2B = 8-8-4