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Gymnastics development:

3 sets of

3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP

3 sets of

me strict hspu into me kipping hspu without coming off the wall

 

WOD:

21-15-9 reps

315/205# deadlift

box jump 24/20

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Deadlift 3×8

Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg.

Skill Development:

3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band)

WOD:

4 rounds

6 Deadlift @ 60%

12 box jump overs

15 t2b