A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 3X70% 3 3X75% 4-5 2X80% 6-7-8 2X85% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-10 STRICT CHINUPS b)4-8 STRICT HSPU c)30″ CONTRALATERAL DEAD BUGS d)50 DOUBLE UNDERS C)CONDITIONING 8 RFT: 6 FRONT RACK LUNGES(60/40) 10 DYNAMIC PUSHUPS 10 RUSSIAN TWIST (24/16)
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD WORK FOR DEADLIFT 1 RM C)CONDITIONING IN A 15 MIN WINDOW… 1 MILE RUN THEN IN THE REMAINING TIME AMRAP: 6 TOES TO BAR 12 DB SNATCH(22,5/15) 18 WALLBALLS(9/7)
A)OLY EMOM 8 3 POSITION SNATCH 75% B)SWOD 15 MIN TO FIND FRONT SQUAT 1 RM C)CONDITIONING 3 RFT 10 SHOULDER TO OVERHEAD(60/40) 10 CHEST TO BAR 40 DOUBLE UNDERS
A)OLY WORK FOR POWER CLEAN 1 RM B)CONDITIONING 3 SETS FOR MAX REPS OF: -1 MIN WALLBALLS(9/7) -1 MIN KB SWING(24/16) -1 MIN BOX JUMPS(60/40) -1 MIN PUSH PRESS(35/25) -1 MIN BURPEES -1 MIN REST
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT PAUSE 3X75% EVERY 2 MIN FOR 6 MIN STRICT PRESS 3X80% B)CONDITIONING FROM 10 TO 1 HANG POWER SNATCH(40/27,5) OTB BURPEES TOES TO BAR
A)OLY WORK FOR CLEAN&JERK 1 RM B)CONDITIONING IN A 5 MIN WINDOW: 21-15-9 THRUSTERS(42,5/30) PULLUPS ——4 MIN REST—— AMRAP 5 20 DB SNATCH(22,5/15) 30 DOUBLE UNDERS
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)1-3 STRICT RING MUSCLE UPS b)MAX DISTANCE HS WALK c)30″ CONTRALATERAL DEAD BUGS d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 8 12 SNATCH GRIP DEADLIFT BW 10 BOX JUMPS 8 HSPU
A)OLY WORK FOR SNATCH 1 RM B)SWOD EVERY 2 MIN FOR 6 MIN 3 FRONT SQUAT PAUSE 75% C)CONDITIONING 50/40/30 WALLBALLS(9/7) 40/20/10 KB SWING(24/16) 30/20/10 PULLUPS *50 WALLBALLS-40 SWINGS-30 PULLUPS-40 WALLBALLS…
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X90% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X90% B)CONDITIONING: 400 M RUN 30 WALLBALLS(9/7) 20 BOX JUMPS(60/50) 400 M RUN 20 THRUSTERS(40/30) 10 BURPEE PULLUP 400 M RUN 10 BURPEE PULLUP 20 THRUSTERS(40/30) 400 M RUN 20 BOX JUMPS(60/50) 30 WALLBALLS(9/7) 400 M RUN
A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2 70% SNATCH 3 3X75% 4 2X80% 5-6 2X85% 7-8 90% B)CONDITIONING AMRAP 4: 8 HANG POWER CLEAN(60/40) 16 WALLBALLS(9/7) ————–3 MIN REST—————– AMRAP 4: 10 DEADLIFT BW 30 DOUBLE UNDERS ————–3 MIN REST——————- AMRAP 4: 5 PULLUPS 10 PUSHUPS 15 GOBLET SQUAT(24/16)
A)OLY WORK FOR HEAVY CLEAN&JERK B)SWOD EVERY 2 MIN FOR 6 MIN DEADLIFT 3X90% C)CONDITIONING 800 M RUN THEN 12-9-6 FRONT SQUAT(60/40) BURPEE BOX JUMPS THEN 800 RUN
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)5 RING MUSCLE UPS b)10 HSPU c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 9 20 WALLBALLS(9/7) 10 DYNAMIC PUSHUPS 20 DB SNATCH(22,5/15) 10/10 LATERAL MEDBALL THROWS(9/7)