Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

KILOS: 22.5’s/15’s

3 rounds for time of

• 20 front squats
• 7 muscle-ups

♀ 125 lb. ♂ 185 lb.

-13 t2b
-5 double KB hang c&j 2x 24kg

3 kierrosta

Lankku 30sek
Ötökkä lisäpainolla 8/puoli

3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock

---

3x 3 of
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

---

6x3 Strict Press
with running clock perform a set at 000,200,400,600,800, 1000
Start at 40% of 1rm Jerk
*Reset after each rep, no tng

Power Snatch

3 Sets Of:
3 DnG Power Snatch @75%

*rest 90s between sets
Into,

3 Sets Of:
2 DnG Power Snatch @75-80%

*rest 90s between sets
Into,

3-5 Sets Of:
1 Power Snatch @85+%

*rest 90s between sets

Front Squat

• 3x2 @80-85%
• 3x1 @90%+

Intervals

E4MOM X4-5:

• 12/10/8/8/8 Cal Echo Sprint (ekalla kiekalla 12, tokalla 10, lopuilla 8)
• 3 SB Clean + 20m SB Bearhug Carry @50-60kg

Optional Accessory

3-4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2x DB)
• 15-20 Banded GHD Hip Ext.

*rest 2-3min between rounds

20 min

2/4/6/8/10..... with 1x17.5 kg DB

• Alternating Hang power Cleans
• Alternating reverse lunges w. DB on Shoulder
• Goblet squats
• Burpees over DB

3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps

---

24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner

Push Press 10 RM

For Time

3-6-9-12-15-18 of
wall balls 6kg
kb swing 16kg
wall climb

after every round: 200m run with medball