Base Endurance + Strength: Week 8 of 12, Saturday (Deload Week)
Gymnastics
Accumulate 30 Second Handstand Hold*
10 Ring Muscle-ups
Accumulate 30 Second Handstand Hold*
8 Ring Muscle-ups
Accumulate 30 Second Handstand Hold*
8 Ring Muscle-ups
*With Assistance If Necessary or Wall Facing Holds
Strength Conditioning
Every 1.5 Minutes for 6 Rounds
1 Power Clean, 1 Hang Power Clean, 1 Jerk
@ 60% of Max Clean & Jerk
-Rest 2 Minutes-
Every 1.5 Minutes for 5 Rounds
1 Power Snatch + 1 Hang Power Snatch
@ 65% of Max Snatch
Conditioning
21 Bench Presses (135/95)
5 15′ Rope Climbs
21 Burpees
15 Bench Presses (185/130)
4 15′ Rope Climbs
15 Burpees
9 Bench Presses (225/150)
3 15′ Rope Climbs
9 Burpees
