to get stronger and better at certain movements we need to invest the time and energy to get there. For the next 4 to 6 weeks we will focus on the C and J and Muscle up assistance exercises.  I may change or add some days as many people do not come on saturdays and I would really like everyone to have an opportunity to improve. Xo Marta

1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. Every  friday or Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Gymnastics Pulling
40 Strict Pull ups for time. you can use a band to help you with this. Make sure your chin is over the bar on each rep and that your arms are extended at the bottom of the hang.
This is part of a progression for building your bodyweight pulling capacity. Every friday or Saturday for the next 4-6 weeks you will do a part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

conditioning:

2000 M row.

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