“TRIFECTA”
Gymnastics
Skills
Hollow body, arch, beat swing
Not for time:
30 strict toes to bar
30 negative handstand push ups
METCON
For time:
21-15-9
Strict ring dips
V-ups
Burpees
Weightlifting W2D3
Snatch complex
5 sets
1 power snatch + 1 snatch balance
Note: Build to max. If you can’t snatch balance, perform an overhead squat instead, 3sec pause at bottom of the squat
Clean and jerk complex
5 sets
1 hang squat clean + 1 push press + 2 push jerks
Note: Build to max, 3sec pause at bottom of squat
Split jerk
2-2-2-2-2
Note: Build to max, 3sec pause at the catch
Firebreathers
**BENCHMARK ALERT**
“EVA”
5 rounds for time:
800m run (mail box run)
30 kettlebell swings 70/53
30 pull ups
