Weightlifting
I. Squat Snatch
Every 2 mins for 4 mins do:
5 Snatches, 75% 1RM
-- then --
Every 1:30 for 4:30 do:
3 Snatches, 80% 1RM
-- then --
Every 1 min for 5 mins do:
1 Snatch, 85% 1RM
II. Every 2 mins for 12 mins.
1x [ 1 Snatch Balance + 1 Pause Snatch Balance ]
Complete with a 2 sec hold on the pause rep of each set. Starting at 85% of your 1 rep max snatch and increasing each set. Goal is to finish at 95+% 1RM snatch.
III. Every 3 mins x 6 sets: Back Squat
1 x 7 reps @ 70%
2 x 6 reps @ 75%
2 x 5 reps @ 82%
1 x 3 reps @ 87%
Conditioning
RX: 10 Rounds for Time
4 Ring Muscle-ups
8 Overhead Squats
12 GHD Sit-ups
95 / 65 lbs
Scaled: AMRAP 15
5 Pull-ups or Chest-to-bar Pull-ups
7 Overhead Squats
9 Sit-ups or GHD Sit-ups
Gymnastics Conditioning
3 rounds of:
Handstand Walk 75 m
Rest 30 secs
Handstand Walk 50 m
Rest 15 secs
Handstand Walk 25 m
Rest 2 min
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