STRENGTH
A. Bench Press
IN 5’ FIND 3MAV With 1’ Pause
WEIGHTLIFTING
JERK
B1 . SKILL
EMOM 5’
1 Pausing Split Jerk + 1 Split Jerk
B2. Jerk
Every 1:30 x 4 Sets:
Set1 – 1 Repetitions @ 70% of 1RM Jerk Set2 – 1 Repetitions @ 75% of 1RM Jerk Set3 – 1 Repetitions @ 80% of 1RM Jerk Set4 – 1 Repetitions @ 85% of 1RM Jerk
B3. In 5’ work to heavy single
GYMNASTIC CONDITIONING&MIDLINE
C1. ON THE 0:00...
AMRAP 13: 55 Barbell-Facing Burpees 55 Pull-Ups 55 Pistol Squat 55 Kipping Handstand Pushups
C2. From 20:00 – 27:00...
7/5 Calorie Assault Bike
10 Dumbell OHS (22,5-15)
C3. From 30:00 – 40:00...
6 Pausing bottom pause Ring Dip
:20s Ring Support Hold
C4. From 40:00 – 45:00...
10-20 second L-Sit on parallettes 10 AB-mat Sit-Ups