Week 6 of 8: Friday
Gymnastics
As part of your warm-up, complete 30 reps of your worst movement:
Pull-ups
Handstand Push-ups
Toes-to-Bar
Time cap: 4-minute
It’s OK if you do not finish. The primary goal is to get some technique practice in, not to train your endurance.
Strength Conditioning
Not For Time
15 Hang Cleans @ 75% of Max Clean & Jerk
Work on catching each clean slightly above parallel.
Focus on moving feet slightly on each catch – do not open too wide.
3.5-minute Time Cap
Strength
Front Squat
4 Sets: Reps : 12, 10, 8, 8
Select weight by feel. Should be heavy but comfortable.
Deadlift
4 Sets: 4 Reps: 12, 10, 8, 8
Select weight by feel. Should be heavy but comfortable.
Conditioning
150 Double-unders
50 Calorie SkiErg
40 Kettlebell Suitcase Deadlifts (70/53)
30 Chest-to-Bar Pull-ups
100 Double-under
