Soul S&C 227 - Snatch + Tricep 003

Soul S&C 226 - FS (Week 5) + Extras (Fri)

Soul S&C 225 - HSW (3/3) + Aerobic Conditioning + Biceps 

Soul S&C 224 - C&J + Extras (Wed)

Soul S&C 223 - Push Press (Week 5) + Extras (Tues)

Tech
Skill: Butterfly pull ups
8min EMOM
4 2sec Pause into 3sec eccentric pull ups
OR
10sec Small butterflys under that bar
OR
4 C2B + 2-4 BMU
= Butterfly practice under the bar

Strength
4 rounds
Going every 3mins
6 Push press @82% or build up over the sets to <8/10RPE (45, 48, 50, 53kg)
Superset with
16 Bent shoulder rear raises @8/10RPE (7kg DBs)

Metcon
17 min AMRAP
400m Run
20 DB Deadlifts (17.5kg DBs)
12 DB S20H
1000m Bike
20 DB hang cleans
12 DB S20H
= Starting on bike, finished 3rd bike + 12 DB Hang cleans
*2XDBs
Option 1: 10 7 kg
Option 2: 15/10kg
Option 3: 22.5/15kg
*Target pace is that 70-80% effort, don't try to kill yourself on this, you should be feeling like you could go faster

Strength
Deadlifts
10rnds
3reps @60% (93kg-> 100kg)
Rest 45sec
*move the weight as fast as you possibly can
= 10 rounds of TnG + 5 rounds of no TnG


Accessories
3rnds
16 Skull crushers (20kg) 
16 Lateral raises (5, 7, 7kg)
16 Front raises (5, 7, 7kg)

Gymnastics
5rnds
15 HSPU
20 T2B
50 Double unders
*Goal here is to be smooth and consistent with the gymnastics, if that means you break it up that's fine
= 3 rounds

Top Sports

DongJae Ryoo

Soul S&C 223 - Push Press (Week 5) + Extras (Tues)

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Soul S&C 227 - Snatch + Tricep 003

Soul S&C 226 - FS (Week 5) + Extras (Fri)

Soul S&C 225 - HSW (3/3) + Aerobic Conditioning + Biceps

Soul S&C 224 - C&J + Extras (Wed)

Soul S&C 223 - Push Press (Week 5) + Extras (Tues)

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