“Trifecta goodness”
Gymnastics
Skills
5 sets
Iron cross hold
10min EMOM
4/3 muscle ups
5 rounds not for time:
10 pistols
20 ft handstand walk
5 rounds not for time:
5 L-pull ups
5 strict handstand push ups
Weightlifting
5 sets
1 snatch + 2 overhead squats
5 sets
2 cleans + 1 jerk
Acc work:
5 sets
Bodyweight bench press max reps
Firebreathers
“KELLY”
5 rounds for time:
400m run
30 box jumps 24/20
30 wall balls 20/14
Reminder: Ladies night is Saturday May 26th at 6pm
Checking in: How’s your first couple days of the Darren L. challenge going? If you need anything, tips, information or just help in general make sure that you ask.
“Part II”
**With the same weight that you used for your cleans on Monday (50% of your 1RM deadlift)**
For time:
15 jerks
45 pull ups
12 jerks
36 pull ups
9 jerks
27 pull ups
Note: Jerks can be done from the rack, jerk boxes or the ground. This is going to be deadly
