OLYMPIC WEIGHTLIFTING
For Time
10 Clean’n’jerks @ 70%
— rest 1′ —
8 Clean’n’jerks @ 80%
— rest 1′ —
6 Clean’n’jerks @ 85%
— rest 1′ —
4 Clean’n’Jerks @ 90%
—
Clean Pulls – 3 x 3 @ 105% – rest 1′
GYMNASTIC CONDITIONING
EMOM 12′
1/ 5 strict HSPU
2/ 15 HSPU
3/ 15 Toes To Bar
METCON
5 ROUNDS FOR TIME
75 Double Unders
10 Power Snatches @ 40/30
ACCESSORY WORK
Strength
2KB Front Rack Reverse Lunges – 4 x 10 – rest 1′
GHR – 3 x 10
—
Gymnastic
5 Sets of
8 Strict Ring Dips
6 Ring MU Transitions
rest 1′
—
Conditioning
Burpees Facing Bar
10 x 30sec ON / 30sec OFF
