Warm-up

Gymnastics Skill Warm Up
12 EMOM
30 Unbroken DU
24' HS Walk
5-10 Butterfly PU/C2B

Work on being efficient

 

Metcon 

Running Clock

@ 0:00
7 AMRAP
8 T2B
12 Snatches 75#/55#
15 DU

@ 10:00
Find 1 RM Clean

@ 15:00
Find 1 RM Hang Clean

@ 20:00
5-4-3-2-1
Power Snatch 135#/95#
2x HSPU

 

Accessory Work

 

Interval Work

20 rounds
250m row
0:30 sec off

Guys pace - 1:40 - 1:50
Girls pace - 1:55 - 2:05
*Stay consistent.  If you start at 1:40 or 1:55 and drop to the bottom you've failed at this exercise.

This should be the same pace as last weekend.

 

Accessory Work

Overhead Stability Holds (3x3+60 sec hold)

Grab a bar with two bands and two KB on each side.

Pick your weight accordingly so that you can get through the strict press.

 

Banded March (3x2:00 with 40#/30# slam ball)

Set towels on the J-Hooks so we don't snap the Bands

 

Butt Squeezes (3x35)

 

Back Extensions (3x8)

Starting at the neck and curling each vertebrea down till your all the way down.

 

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