Thursday 17 May

A. Clean
Warm-Up Sets
1 Hang Power Clean + 1 Front Squat, repeat.
EMOM x 5
Main Sets
1 Hang Squat Clean
EMOM x 8, building.

B. “Exousia”
4 Rounds For Time (17min cutoff)
21/15 Calorie Bike / Row
15 Abmat Sit-Ups (RX+ GHD Sit-Ups)
9 Cleans
*Weights will go 135/95…185/125…135/95…225/155*

C.E. – Gymnastics
2-3 Sets For Quality
3-5 Ring MUs (try for strict)
2-3 Rope Climbs (try for legless or smallest number of pulls)
Max Time Handstand Hold (try for completely still, but small movement is okay. No walking)
–rest 2-3 minutes–

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