A) PRIMER

walking lunge the length of the gym

30 sec belly to wall HS hold

10 HSPU

10 barbell Front squats

5 barbell press

8 kipping pull-ups

8 Hang Squat Clean 65/45 lbs.

8 Push Press 65/45 lbs.

6 pull-ups

6 Hang Squat Clean 95/65 lbs.

6 Push Jerk 95/65 lbs.

B) GYMNASTICS

10 sets 1 MU + 3 Ring dip, so 4 total per set, if you fail move on the to next set. Rock bottom on the dip

C) CONDITIONING

3 rounds of:

2 minutes to complete 400m run + ME DU

1 minute: Max Push Jerk 95/65 lbs.

1minute: max pullups

1minute: Hang squat clean 95/65 lbs.

– rest 5 minutes between-

Leave a Reply

%d bloggers like this: