THURSDAY WORKOUT

How's everyone liking the programming change so far?

We are really trying to drill everyone's Olympic lifts and basic strength movements to improve your overall numbers and WOD results and overall knowledge on the lifts...

GYMNASTICS SKILL: 10-15 minutes
Strict Ring/Bar Dips & Strict Ring Muscle Ups
* Take 10-15 minutes and work proper ring positions on these during movement or get your first strict one with no band or as little band as possible for just 1-3 reps...

BARBELL SKILL: 10-12 minutes
Take 4 minutes to work up to just 70% of your snatch 1RM and perform the following every minute on the minute for just 6 minutes:
Rep 1 - Hang Power Snatch
Rep 2 - Power Snatch
* Work speed through the MIDDLE of the lift and FAST solid catches with NO PRESS OUT

WORKOUT:
Tabata Rings Rows On A 20" Box (4 Rounds... For MAX TOTAL reps)
THEN IMMEDIATELY PROCEED TO...
Tabata STRICT DUMBBELL OR KB Press (10-25#/25-35#) (4 Rounds... For MAX TOTAL reps)
THEN IMMEDIATELY PROCEED TO...
Tabata STRAIGHT LEG AbMat Sit Ups (4 Rounds... For MAX TOTAL reps)
* No pacing for this one... Every rep done will count and all we need is ONE BIG total rep count for each movement on this WOD...

We will go FOUR athletes at a time starting on the ring rows and starting a new group on the rings every 2 minutes until everyone is moving... Keep these movements as fast as possible, but remember the 90% perfect technique MINIMUM no matter how tired you are feeling!

POST ANY MUSCLE UP MILESTONES, YOUR SNATCH WEIGHT AND YOUR TOTAL REPS FOR EACH SECTION ON THE WORKOUT