A.
12 minute emom
5 touch and go power clean (65-70% of 1RM clean)
5 tuck crunches + 10-15 second hollow rock hold
B.
Skill: push jerk
C.
Conditioning:
11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean and jerk 75/50kg
A.
12 minute alternating emom
5 strict pull ups
5 strict ring dips
(add weight if possible, scale appropriately)
B.
Skill: C2B pull ups/muscle ups
C.
Conditioning:
11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 40kg/55kg
10 Muscle-ups (scale if no muscle ups)
Handstand workshop in action
A.
12 minute alternating emom
5 touch and go power snatch at 65-70% of 1RM
10 kipping pull ups
B.
Skill: double unders
C.
Conditioning:
11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 35/25kg
Gymnastic Strength:
*15 minute AMRAP (quality of movement, not speed!!)
10 hollow rocks
2 wall walks
10 tuck crunches
1 rope climb
10 arch rocks
5 ring press ups
*This is not for rounds or reps, so just focus on form
Skill: Wall balls
Conditioning:
Wall Balls 9/7
42-30-18
Deadlift 110/80kg
21-15-9