Archive

Gymnastics.

3 x 30 sec L-sit

Skill.

Split jerk 2,2,2,2,2,2,2 every 2min

Conditioning.

3 rft

5 shoulder to overhead 80/50kg

10 chest to bar

15 box jump 24/20

Gymnastics.

3 x 30sec handstand hold (nose & toes) + 15-20 shoulder shrugs

Strength.

Front squat 5 x 3 @75% of 1rm

Conditioning.

21-18-15-12-9-6-3

power clean 42.5/30kg

sit up

after each round complete 30 double unders

Skill work.

12min omem.

1min. 30sec handstand hold

2min. 1 rope climb

3min. 30 double unders

4min. 30sec hollow rocks

Conditioning.

12min amrap

200m run

8 hang power clean 70/45kg

8 toes to bar

8 hand release push up

Strength.

Front squat 5 x 5 @ 70%

Conditioning.

5 rounds

40sec thrusters 50/35kg

20sec rest

40sec chest to bar

20sec rest

Gymnastics.

3 x 30sec Hollow rocks

Conditioning.

30min omem

1. 15 kettle bell swings 24/16kg

2. 10 barbell front rack lunges (heavy)

3. 10 bar touching burpee