Strength
Power Clean + Push Jerk
2 @ 60%
2 @65%
2 @70%
Workout
“The Burner”
4 Rounds:
10 x Cal Bike/row
12 x Burpee Box Jumps
15m Heavy sled drag (you choose the weight)
Rest 1:30 between rounds
10 x Cal Bike/row
12 x Burpee Box Jumps
15m Heavy sled drag (you choose the weight)
Rest 1:30 between rounds
Gymnastics
Accumulate the following in any order. Rest as needed. Form, not fatigue focus.
10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting
pike stretch, reverse shoulder stretch and backbend
20 jump to hollow-> glade-> arch-> pull to shins
30 Ring muscle ups
40 Lunge to handstand
50 CTB kipping pull ups
60 ring support swings
70 candlestick roll up with med ball (20/14)
80 meters straddle press walk
90 ring swings
100 Hand over hand grip changes
10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting
pike stretch, reverse shoulder stretch and backbend
20 jump to hollow-> glade-> arch-> pull to shins
30 Ring muscle ups
40 Lunge to handstand
50 CTB kipping pull ups
60 ring support swings
70 candlestick roll up with med ball (20/14)
80 meters straddle press walk
90 ring swings
100 Hand over hand grip changes
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