Gymnastic Strength
Warm up
2 Rounds
6 EB Thruster
4/4 Single arm KB Clean and Jerk
10 m Frog jump
20 secs dead hang
Skill work (review)
Wall ball
work for 15-20 mins, focus on the target, breathing and consistency
Odd Object movement
3 Sets
5 Thruster (moderate to heavy)
8 Dual KB Clean and Jerk
125 m or 4 laps of Heavy Double KB Farmer carry
METCON
Warm up
2 Round:
200m run
10 walking lunges
5 burpee
10 Sit up
15 Air Squat
Conditioning
For time
1000 m Run or 33 laps
100 Single arm KB Thruster (16/12 kg)
30 Burpee Box Jump over
30 Pull up
100 Alt. Lunges
1000 m Row.
Time cap 40 mins