Skills
Beat swing
Toes to bar
Chaining toes to bar
METCON
3 rounds for time:
21 bar facing burpees
15 toes to bar
then
For load:
9 rep max low hang clean and jerk
TImecap: 10min
*The first rep starts from the ground then, for all consecutive reps, the bar must pass below the knees but cannot touch the ground. Both parts must be completed under the 10min timecap
Score is time for the METCON and load
Note: Say goodbye to your grip!
Accessory work
Skills
100 double unders as fast as possible
Weightlifting
30 unbroken snatch
*Go 5-10lbs heavier than last time
Gymnastics
3 rounds
6 pistols right
6 pistols left
Core
30 V-sit ups
Strength
Bench press
3-3-3-3-3
*Build up to max
Deadlift
3-3-3-3-3
*Aim for 5-10lbs heavier than your 4RM
Accessory work
Shoulders of steel
Lateral raises 3×10
Weightlifting
Power clean and jerk
3-3-3-3-3
*Touch and go
Barbell cycling
Every 90sec for 5 sets
6 clean and jerk 135/95
Back squats
1-1-1-1-1
*10sec pause at bottom
Gymnastics
25 strict pull ups
Accumulate 1min of:
Front planche
Core
30 slow GHD sit ups
