SnC July 6th 2021 

 

Gymnastic Conditioning

EMOM 10 mins, alternanting between

5 Toes Tobar

5 C2B Pull up

 

Strength

 

Deadlift

set 1 : 5 reps at 65% of 1 RM

Set 2 : 5 reps at 75%

Set 2 : 5 reps at 85%

 

Power Snatch

set 1 : 5 reps at 65% of 1 RM

Set 2 : 5 reps at 75%

Set 2 : 5 reps at 85%

 

Overhead Squat

set 1 : 5 reps at 65% of 1 RM

Set 2 : 5 reps at 75%

Set 2 : 5 reps at 85%

 

Conditioning

“Quarter Zip”

AMRAP 20:

800 Meter Bike

2 Rope Climbs* 

6 Sumo Deadlift High Pulls (60/35 kg)

12 Alternating Pistols

 

*you can substitute rope climb to 12 Pull ups

Posted in WOD

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