marPLUS

GYMNASTIC SKILL&CONDITIONING
A. 5Rounds
15 Snatch (35/25kg)
50% ME Ring MU + Max UB Ring Dips
CONDITIONING
B 2’ on 2’ off x 6 Round:
Round 1-4
14/10 Calorie Assault Bike
12 OHS (60/43kg)
14 Dumbbell Power Snatches (50/35lb)
Round 2-5
14/10 Calorie Assault Bike
10 OHS (70/47kg)
14 Dumbbell Power Snatches (50/35lb)
Round 3-6
14/10 Calorie Assault Bike
12 OHS (80/50kg)
14 Dumbbell Power Snatches (50/35lb)
C. BUTTERFLY C2B+Pullup+TTB
OPTION A
EMOM 8’
4 C2B + 5 Pullup + 5 TTB
OPTION B
EMOM 10’
3 C2B + 4 Pullup + 4 TTB
OPTION C
EMOM 12’
2 C2B + 3 Pullup + 3 TTB
ACCESSORY
D1. Ring Row hollow to Arch Feet Elevated
20x0 Max reps x 2 set - 1’ rest
D2. IceCream Maker
Max rep x 3 set - 1’ rest
MIDLINE
E. Not for Score: 4 Rounds:
3x(5 GHD Sit-Ups + 15” Inverted Sorenson Hold)
8 Tempo 3030 Weighted Hip Extension
30” one side Farmer Carry