Strength
Power Clean + Push Jerk 6×6
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
WOD
“Team of 2”
20:00 AMRAP
100 Sit Ups (S1: 75 reps)
150 Wall Balls 9/6 kg (S1: 100 reps – S2: 80 Reps)
1000-Meters Row or Skie (S1: 800-Meters)
40 Muscle Ups (S1: 80 Chest to Bar Pull Ups – S2: 100 Pull Ups – S3: 120 Ring Rows)
————————–
GYMNASTICS CLASS 20.30
10 EMOM 40 on / 20 Off
Banded Face Pull
Seated Band Pull to Toes
Reverse Biceps Curl
Hollow Rocks
Team of 2
6 AMRAP
Athlete 1- 10 Handstand Push Ups
Athlete 2- KB Overhead Hold
rest 2 min.
6 AMRAP
Athlete 1- 10 Toes to Bar
Athlete 2- KB Front Rack Hold
rest 2 min.
6 AMRAP
Athlete 1- 10 DB Goblet Squats
Athlete 2- Wall Sit Hold
rest 2 min.
6 AMRAP
Athlete 1- 10 Pull Ups
Athlete 2- Hollow Hold
rest 2 min.
6 AMRAP
Athlete 1- 10 PB Dips
Athlete 2- Dead Hang