Week 3 of 4: Saturday
Gymnastics
For Time
2 Rounds
10 Ring Muscle-ups
50′ Handstand Walk
7-Minute Time Cap
Weightlifting
Part 1
Snatch
Every 2 Minutes for As Many Rounds As Needed
Work up to a heavy single.
Begin @ 55% of Max & Increase Every Round
Part 2
Power Clean & Jerk
Every 2 Minutes for As Many Rounds As Needed
Work up to a heavy single.
Begin @ 55% of Max & Increase Every Round
Strength Conditioning
Every 30 Seconds for 10 Rounds
1 Power Snatch @ 80% of Today’s Max Snatch
Conditioning
(Repeat Workout From June 29th)
95 Double-unders
75 Wall Balls (20/14)
55 Toes-to-Bar
35 3′ Burpee Broad Jumps
15 Squat Cleans*
15-Minute Time Cap
*Use the same weight you used on June 29th. If you did not do that workout, use 70% of your max squat clean.
