Gymnastics + weightlifting + conditioning Strength
140 min
Warm up for 20 min
1.BMU
- 30
2.WL
A. EMOM10
1 Hang clean + 1 TNG clean
- 1-5 minutes: 65-70% - 45 kg
- 6-10 minutes: 70-75% - 50 kg
B. Jerk
Every 90 s. x 4
1 Push press + 2 Push jerk + 1 Split jerk
x 65-70% - 44 kg
3.Metcon
For time:
40 Wall ball
40 GHD sit ups
40 DB Snatch 15 kg, alternating
40 cal Ski erg
Time: 10.23
4.Core
- Not done
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