1. Conditioning

AMRAP 3:00

(50kg)

• 50 DU
• 15 Power Cleans

Rest 3:00

AMRAP 3:00

(60kg)

• 40 DU
• 12 Power Cleans

Rest 3:00

AMRAP 3:00

(70kg)

• 30 DU
• 9 Power Cleans

2. Gymnastics Conditioning

EMOMx20

• Odd: 30 DU
• Even: 6 Kipping Deficit HSPU

(you choose the deficit)

5 x 2 x rinnalleveto + 2 x ylöstyöntö

For time (cap time: 15 min):
- 5 Wall climb.
- 21 Kb Swing 32/24 kgs.
- 21 Gob Squats.
- 21 Toes to bar.
- 5 Wall climb.
- 15 Hand to hand (each hand).
- 15 Gob Lunges (each leg).
- 15 Chest to bar pull-up.
- 5 Wall climb.
- 9 Clean & Press.
- 9 Gob lateral lunges (each side).
- 9 Bar MU.

Voimannostotunti

Row 2km for time.

For time:
15 Power snatches
21 Ring-dips
12 Power snatches
15 Ring-dips
9 Power snatches
9 Ring-dips

Post load used to comments.

Voimannostotunti

138 to I-15 via PCT

12.31 miles

DYNAMIC WARM UP
1 Round
Jog 1 mile for Endurance athletes 800m for CrossFitters
Then 20yds each
Lunges with arms together over head
Quad Pulls
Frankies
Inch Worms
High Knees
Butt Kicks
Cross overs each direction
20 arm circles ea direction

GP WARM UP
2 Rounds for quality
5 Squats
5 Squat Jumps
5 Tuck Jumps
10 Pvc good mornings
10 Press ups
10 Scorpions
10 Burpees
30 Mountain Climbers

REST DAY
Try to hit a good amount of mobility today. Try out ROMWOD or Mobility Wod, or hit up a local yoga class. Get your body and mind right for the rest of the weeks training!