Warm up :
Specific warmup will be given in class
Gymnastics
10 swing kip
20 Hollow rack
30s back extension hold
X 3 Rounds
Every 2-minutes x 5 Rounds
1 to 5 bar mu / box Mu
Strict pull up
3 sets , 8 to 10 reps
Strength
Deadlift
Emom x 6-minutes , 5 reps
Conditioning :
Go every 3-minutes x 9 Rounds
Rnd 1 : 40/35 Cal ski
Rnd 2 : 45/40 Cal bike erg
Rnd 3 : 50 sit up / 30 GHD
Extra work
Seated DB press
3 sets , 8/side
Bent over Lateral raise
3 sets , 15 reps
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
