Week 1 of 4: Friday
Strength
Every 2 Minutes for 5 Rounds
1 Mid Hang Squat Snatch @ 70-90%
Rest 3 Minutes
Every 2 Minutes for 5 Rounds
1 Full Clean & Jerk @ 70-90%
Rest 3 Minutes
Every 2.5 Minutes for 4 Rounds
4 Push Press @ 70-75% of Max Clean & Jerk
Gymnastics
4 Rounds
10 Kettlebell Bench Press
50′ Handstand Walk Obstacle Course (Your Design)
Rest 1 Minute Between Rounds
Conditioning
80 Wall Balls
Rest 1 Minute
60 Second Max Ski Erg
Rest 1 Minute
60 Handstand Push-ups
Rest 1 Minute
60 Second Max Ski Erg
Rest 1 Minute
40 Box Jump Overs (24/20)
Rest 1 Minute
60 Second Max Ski Erg
Skill Focus Conditioning
2 Rounds
200 Double-unders
20 Ring Dips
