Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets

3 Hang Squat Snatch (65-70% of 2-pos 1RM),
6 TTB,
9 Box Jump

AMRAP 15:

Ground to Overhead x 10 reps (40/25)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run

Eli amrapista puolet juostaan "satasta", koska painot on pienet niin ottakaa vauhtia juoksuun etenkin lopussa!! :)

3 x 5min AMRAP

• 200m Med ball run 9kg/6kg
• 20 Med ball clean 9kg/6kg
• 10 Burpee

Rest 3min between AMRAPs. Score is total amount of reps completed.

Snatch 1RM in 20min

Ohje: Hae tempauksen päivän ykkösmaksimi. Älä ylitä aikarajaa.

Metcon:
AMRAP 20
10 KB snatch 24/16
20 pull ups / T2B
30 wall ball
40 DU

EMOM 20:
1 Squat snatch

With the same weight as the days heaviest snatch balance, 1 squat snatch every minute on the minute.

Barbell Cycling

4x8 Squat Snatch

Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.

Conditioning
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)

3 rounds for calories and reps of

• 2min Row
• 2min Assault bike
• 2 min DU
• 2min Shuttle run (10m)
• 2min Rest

Score is calories + reps for all rounds.