Phase 1: Week 1, Saturday
Strength
Every 2.5 Minutes For 7 Rounds
1 Squat Clean*
4 Bar Facing Over-the-Bar Burpees
30 Double-unders
*Start the cleans at 70% of max and increase every round to end at a heavy max for the day.
Gymnastics
16 Minute Interval
M0-2: 10 Bar Muscle-ups
M2-4: 14 Chest-to-Bar Pull-ups
M4-6: 18 Strict Pull-ups
M6-8: Rest
x2
Conditioning
20 Power Cleans (135/95)
20 Box Jumps (24/20)
20 Kettlebells Swings (70/53)
20 Bar Facing Over-the-Bar Burpees
100 Double-unders
20 Bar Facing Over-the-Bar Burpees
20 Kettlebells Swings (70/53)
20 Box Jumps (24/20)
20 Power Cleans (135/95)
