Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
AMRAP 7
50 ft Broad Jump
300 / 250 m Row
7 Burpees Over Rower
Session 1
Barbell Conditioning
I. Every 3 mins x 5 sets: Halting Clean + Clean
2 x 2 + 2 @ 65%
1 x 1 + 2 @ 70%
2 x 1 + 2 @ 75%
Halting cleans are below the knee. Cleans are not touch and go, reset after the halting clean.
% based on 1RM Squat Clean
II. Every 3 mins x 5 sets: Pause Split Jerk + Split Jerk
2 x 2 + 1 @ 70%
2 x 2 + 1 @ 75%
1 x 1 + 1 @ 80%
1 x 1 + 1 @ 80+%
Pause jerks are with a 2 sec pause in the dip position.
% based on 1RM Split Jerk
Gymnastics Conditioning
2 Rounds, each round for time, of:
8 Burpee Box Jump Overs, 24 in
2 Legless or Regular Rope Climbs
Alternative 12 Pull Ups
8 Burpee Box Jump Overs, 24 in
1 Legless or Regular Rope Climbs
Alternative 6 Pull Ups
Rest 4 minutes bet. each round
Session 2
Optional
Conditioning 1
4 x AMRAP 3 / Rest 2 mins
20 / 15 Chest to Bars
Alternative 10 Pull Ups
20 / 16 cal Row or Bike or Ski
Alternatives
16 / 12 cal Bike
400m Run
Max reps Overhead Squats
Elite 135 / 95 lbs
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Accessory Work
3 Rounds For Time
6 Weighted Strict Pull Ups
Alternative DB Pull over on Floor
Athlete picks load
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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