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)

16min Time cap
Build to a heavy clean complex of:
Clean+ clean + jerk
= 70kg (x2)
*The focus here is to work on dialling in your pull before you clean, I don't want you to go to a max here.

Accessories
3rnds
16 Back rack reverse lunges (50kg)
Superset with
16 Rower hamstring curls
Rest 60sec

Metcon
4rnds
2mins Work, 1min rest
AMRAP
2 Wall walks 
8 Box jump overs (step down)
12 Wall balls (9kg)
= 2rnds, 1rnd +9WW, 1rnd+6WW, 1rnd+4WW
Option 1: 6/4kg
Option 2: 9/6g
Option 3: 12/9kg
*Go hard on this, fast on all of it, I don't want pacing


EXTRAS (WED)
Physique
3rnds
16 Landmine rotations (30kg)
16 Back extensions (10kg plate)

Oly
5rnds
3 Deficit clean pulls @100% (80kg)
Rest 90sec-2mins
*Really focusing on being tight and keeping the bar close to the body off of the floor

Gymnastics
12min EMOM
1.    12-16 C2B (12)
2.    16-20cal Assault bike (15)
* Unbroken on those C2B and hard on the assault bike

Top Sports

DongJae Ryoo

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

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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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