Base Endurance + Strength: Week 6 of 12, Saturday
Gymnastics
Accumulate 1 Minute L-sit
-Then-
50′ Handstand Walk x 4 Rounds
Rest 1 Minute Between Rounds
Accumulate 1 Minute L-sit
-Then-
7 Ring Muscle-ups x 4 Rounds
Rest 1 Minute Between Rounds
Conditioning
6 Squat Snatches (135/95)
8 Bar Facing Over-the-Bar Burpees
12 Squat Cleans (135/95)
8 Bar Facing Over-the-Bar Burpees
4 Squat Snatches (185/130)
8 Bar Facing Over-the-Bar Burpees
8 Squat Cleans (185/130)
8 Bar Facing Over-the-Bar Burpees
Rest 3 Minutes & Repeat
Use 1 Bar & Change The Weight Quickly
Strength Conditioning
3 Rounds
10 Strict Pull-ups
10 Bench Presses
10 Barbell Back Rows
As Heavy As Possible; Rest No More Than 2 Minutes Between Rounds
Accessory
4 Sets of 10 Weighted Back Hypers
4 Sets of 10 Weighted GHD Sit-ups
Rest As Needed Between Sets
