A)OLY
EVERY 90″ FOR 12 MIN
HANG SNATCH 1-3X60% 2-3X65% 3-4-3X70%
SNATCH 5-6 3X75% 7-2X80% 8-2X85%
B)GYMNASTIC CONDITIONING
ALT EMOM 12:
a)5 BAR MUSCLE UPS
b)40 SEG NOSE TO WALL HS HOLD
c)30 SEG L-HANG
d)50 DOUBLE UNDERS
C)CONDITIONING
3 RFT
5/5 TURKISH GET UP(24/16)
15 MEDBALL THROW SITUPS(9/7)
10 STRICT CHIN UPS
A)OLY
10 MIN TO HEAVY CLEAN&JERK
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
AMRAP 8
20 KB SNATCH(24/16)
10 STRICT CHINUPS
20 GOBLET SQUAT(24/16)
A)SWOD
WORK FOR HEAVY TURKISH GET UP
FRONT SQUAT [email protected],5%
B)CONDITIONING
4 RFT:
10 DEADLIFT(115% BW/BW)
20 BOX JUMPS
10 STRICT PULLUPS
A)OLY
EVERY 90″ FOR 12 MIN
CLEAN&JERK
1 2X65%
2-3 2X70%
4 2X75%
5 2X80%
6 85%
7-8 2X90%
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
AMRAP 8:
10 OVERHEAD SQUAT(45/30)
15 OTB BURPEES
20 KB SWING(32/24)
A)GWOD
10 MIN TO PRACTICE GYMNASTICS
B)GYMNASTIC CONDITIONING
ALT. EMOM 12
a)6-10 STRICT TOES TO BAR
b)4-8 STRICT HSPU
c)30″ INVERTED HOLD
d)40 DOUBLE UNDERS
C)CONDITIONING
“JONESWORTHY”
AIR SQUAT 80 64 48 32 24 16
KB SWING(24/16) 40 32 24 16 12 8
PULL UPS 20 16 12 8 6 3
*LOOKS LIKE 80 AIRSQUAT,40 KB SWING, 20 PULLUPS, 64 AIRSQUAT, 40 KB SWING….
