Hey athletes! There was a bit of a mix-up on Wednesday with some of the extra stuff on WODify vs what was on Facebook (what was on Facebook was correct). Sorry for the mix up. The Hang Squat Clean & Jerks were meant for Friday, Front Squats for Wednesday. If you did the HC&J on Wednesday, just do the Front Squats tomorrow. Either way, finish off with some gymnastics pulling work. Start by establishing a Max Time hanging w/ your chin above the bar on the rig (then take a little break). After that, do some sets of Pullup Holds + Max Rep Strict Pullups. Focus on keeping in a great hollow position for the pullups.
2-2-2-2-2-2 Hang Clean & Jerk (full)
*increase weight each set, reset each rep
Max Time Hold at top of Pullup
Hold at top of pullup @20% of max time
Max rep Strict Pullups
Rx Strict Pullups
Sc Barbell Pullups