Gymnastic strength
warm up
2 round
5 worm walk
10 push up
10 banded lat pull down
20 secs mountain climber
superset 1
4 set
10 deadlift
superset 2
3 set
8/8 renegade row
10 db pushup
superset 3
3 set
6-8 chin up
10 db hex press
Metcon
Warm up
2 sets of
200 m row
5 squat Jump
5 Snatch deadlift / Slow Good Morning
5 Muscle snatch / Muscle clean
3 behind the neck snatch grip press
3 slow OH Squat / Front squat
Interval
Every 1:30 secs on/1:30 secs Rest x 4 sets
12/10 Cal Rows + 6-12 Wallballs
Conditioning
EVENT 3 Try Out
| In 12 mins Max Weight (every athlete get 3 chances within 30 secs window rotation) | |
| P1 | 1 Snatch + 2 Hang Snatch |
| P2 | 1 Clean + 2 Hang Clean + 1 Jerk |