Gymnastics Conditioning
2 Rounds for Time
30 Wall Balls, 11 / 10 ft
30 Toes-to-bars
30 Echo Bike Calories
90 Double Unders
20 / 14 lbs
Weightlifting
I. Block Power Cleans
Every 1:30 for 6 mins do:
3 Block Power Cleans @ 75%
-- then --
Every 1:30 for 4:30 do:
2 Block Power Cleans @ 80%
-- then --
Every 1:30 for 4:30 do:
1 Block Power Cleans @ 85%
II. Bench Press
3 sets
1 x 5 reps @ 72%
1 x 3 reps @ 77%
1 x 1 reps @ 82%
Rest = time it takes to change plate
-- Rest 4 mins --
3 sets
1 x 5 reps @ 77%
1 x 3 reps @ 82%
1 x 1 reps @ 87%
Rest 2 mins between sets
-- Rest 4 mins --
3 sets
1 x 5 reps @ 82%
1 x 3 reps @ 87%
1 x 1 reps @ 92%
Rest 3 mins between sets
Conditioning
For Time
9 Power Cleans
9 Front Squats
15 Bar Muscle-ups
7 Power Cleans
7 Front Squats
12 Bar Muscle-ups
5 Power Cleans
5 Front Squats
9 Bar Muscle-ups
RX 185 / 125 lbs
Scaled 135 / 95 lbs ; 18 -1 4 - 10 Pull Ups
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