Overhead Squat
2×4 reps @ 80%
2×3 reps @ 86%
2×2 reps @ 92%
Squat Clean and jerk
Minutes 1-2-3: 3 Squat Cleans and jerk (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans and jerk (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean and jerk (86-88-90%)
Gymnastics Conditioning
AMRAP 15 mins:
10 Sit up
10 Hollow rock
10 Kipping Handstand Push-ups