Strength/ Oly Lifting
1 Power Clean + 1 Full Clean + 1 Split Jerk
7×1 @80% of 1rm (Reps are not TNG)
0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00
*
WOD
For time (CAP 9min)
42-30-18
Wall Balls 20/14lbs
21-15-9
Med Ball/GHD Sit ups
*
PEAK
Gymnastics Conditioning
5 Legless Rope Climbs
2 min rest
4 Legless Rope Climbs
1:30 rest
3 Legless Rope Climbs
1:00 rest
2 Legless Rope Climbs
:30 rest
1 Legless Rope Climb