Gymnastic Strength
warm up
2 round
8 Wall ball (light weight)
20 m Bear walk
8 Scapulla pull up
Skill work
Erg Cycling
*work 15 mins for cadence
Odd Object movement
3-4 Sets
10 m Pike wheel barrow
5 negative pull up
10 Paired wall ball
Hybrid Cardio
Warm up
2 rounds of
15 Jumping Jacks
10 walking lunges
5 Burpees
*10 mins to load snatch weight to 70%
Conditioning
6 rounds of
30 Single Unders
20 Box step up
15 KB Swing
10 wall balls (9/7kg)
5 Burpee knee to chest
Time caps 35 mins