A)OLY
ALT EMOM 15
HIGH HANG SNATCH 1-2 60% 3-65%
HANG SNATCH 4-5 70%
3 POSITION SNATCH 6-7 75%
SNATCH 8 2X80% 9-10 85%
B)CONDITIONING
“HELEN”
3 RFT
400 M RUN
21 KB SWING(24/16)
12 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….