1. 10mins: Gymnastics Skill Work
Notes: Work on things like kipping, hand stands, muscle ups, rope climbs, etc. Go HERE for resources.
-5mins Warm Up for Part 2-
2. 5 Sets @ 90%:
5 Front Squats
5 Push Press
ME Cals on Airdyne
Rest 4mins b/w sets
Notes: Use a weight that can go unbroken for all 15 reps. Start with “Fran” weight and add or subtract as you go through sets.
1. 5 Rounds, rest 1:1
9 Power Snatch 115
Notes: Record total time and time for each round.
2. 30 TnG Power Clean & Jerks 135
Notes: You can only do 1 set per minute. Both the Clean and the Push Jerk should be TnG…get better at transitioning these two movement together. This is not for time.
*Post results to comments
“Failure is success if we learn from it.” – Malcolm Forbes