A)OLY EVERY 90″ FOR 12 MIN HANG CLEAN+CLEAN+PUSH JERK+JERK 1 60% 2-3 65% 4 70% 5-6 75%CLEAN & JERK 7-8 2X80% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 4X80% C)CONDITIONING «OPEN 19.4» IN A 12 MIN WINDOW… 3 ROUNDS 10 SNATCH(40/25) 12 BAR FACING BURPEES ————3 MIN REST———— 3 ROUNDS 10 BAR MUSCLE
A)GYMNASTIC CONDITIONING ALT. EMOM 12 a)5 RING MUSCLE UPS b)10 STRICT HSPU c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS B)CONDITIONING AMRAP 20: 15 WALLBALLS(9/7) 10 PUSHUPS 15 KB SWING(24/16) 200 M RUN
A)OLY EMOM 8: HANG SNATCH+SNATCH@75% B)SWOD EVERY 2’30» FOR 7’30» BACK SQUAT 6X75% EVERY 2’30» FOR 7’30» PUSH PRESS 6X75% C)CONDITIONING «FRAN» 21-15-9 THRUSTERS(42,5/30) PULLUPS
A)GWOD EVERY 2′ FOR 10′ 5 WEIGHTED PULLUPS(CLIMBING) B)GYMNASTIC CONDITIONING EVERY 90″ FOR 12 MIN a)6-10 STRICT HSPU b)30″ L HANG c)30″ NOSE TO WALL HS MARCH d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 5/5 TURKISH GET UP(24/16) 10 BURPEE BOX JUMPS 10 CHEST TO BAR
A)OLY EVERY 90″ FOR 12MIN CLEAN&JERK 1 3X60% 2-3 3X65% 4-5 3X70% 6-7 3X75% 8 2X80% B)SWOD EVERY 2’30» FOR 7’30» DEADLIFT 6X75% C)CONDITIONING FROM 10 TO 1: HANG POWER CLEAN(60/40) KB SWING(24/16) TOES TO BAR
A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2-3 65% 4-5 70% SNATCH 6-7 3X75% 8 2X80% B)SWOD EVERY 2’30» FOR 7’30» FRONT SQUAT 6X75% C)CONDITIONING «OPEN 19.3» FOR TIME 60 M DB OVERHEAD LUNGES(22,5/15) 50 DB STEP UPS 50 STRICT HSPU 60 M HS WALK
A)SWOD EVERY 2 MIN FOR 8 BACK SQUAT 6X70% EVERY 2 MIN FOR 8 PUSH PRESS 6X70% B)CONDITIONING 3 RFT: 40 WALLBALLS(9/7) 30 PULLUPS 20 BURPEES
A)OLY EVERY 90″ FOR 12 MIN 3 CLEAN+1 JERK 1 60% 2-3 65% 4-5 70% 6-7 75% 8 80% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ KIPPING CHEST TO BAR b)30″ NOSE TO WALL SHOULDER TAPS c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING «OPEN 13.2» AMRAP 10: 5 SHOULDER TO OVERHEAD(52,5/35) 10 DEADLIFT(52,5/35) 15 BOX JUMPS(60/50)
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 6X70% C)CONDITIONING AMRAP 9: 15 THRUSTERS(42,5/30) 12 HSPU 9 BAR MUSCLE UPS
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2-3 65% 4-5 70% 6-7-8 75% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 6X70% C)CONDITIONING «OPEN 19.2» 8 MIN AMRAP.+ BONUS: 25 TOES TO BAR 50 DOUBLE UNDERS 15 SQUAT CLEAN(61 / 38) 25 TOES TO BAR 50 DOUBLE UNDERS 13 SQUAT
A)SWOD WORK FOR BACK SQUAT 1 RM WORK FOR PUSH PRESS 1 RM B)CONDITIONING 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN *1 ROUND OF CINDY: 5 PULLUPS 10 PUSHUPS 15 AIR SQUAT
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)10 STRICT CHEST TO BAR b)30″ NOSE TO WALL HS HOLD c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING 5 RFT: 12 FRONT RACK LUNGES(60/40) 12 HSPU 12 TOES TO BAR