Week 3 of 4: Wednesday
Gymnastics
5 Rounds
5 Muscle-ups
5 Deficit Handstand Push-ups
Rest 45 Seconds Between Rounds
Strength
Every 2 Minutes for 5 Rounds
1 Complex of:
1 Mid Hang Power
1 Low Hang Squat Snatch
1 Overhead Squat
@ 70, 73, 75, 78, 80
Conditioning
4 Rounds
8 Shoulder-to-Overhead (135/95)
6 Hang Power Cleans (135/95)
4 Burpee Box Jumps (30/24)
Strength Conditioning
5 Rounds
1 Mid Hang Power Clean + 1 Low Hang Clean to Thruster @ 65, 68, 70, 73, 75
5 Bar Facing Burpees Over-the-Bar
Rest 1.5 Minutes Between Rounds
