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)
Toes to Bar
work for 15-20 mins, given homework to improve the t2b movement
Odd Object movement
3 Sets
5 Thruster (moderate to heavy)
12 Dual KB Push Jerk
90 secs KB Front rack Carry
20-30 secs Handstand touch to target
METCON
Warm up
2 rounds of
5 cal Bike or ski
5 Box step up
5 cal Row
5 Medball thruster
5 burpees
Conditioning
Every 12 minutes x 3 set
In 12 minutes, Complete 6 Rounds of:
6 Box Jumps
6 Wall ball (9/7 kg)
6 Kettlebell Overhead Swings (24/16 kg)
6 Deadlift (60/40 kg)
Rest any time remaining in the 12-minute window.
*if you can not finish in the first set within 12 mins window, reduce the reps or the load