Author: liam

gymnastics conditioning Every 1:30 x 8 sets (alternating movements): 12-20 Strict Pull Ups **Add weight if needed. 12-20 Strict Handstand Push-ups **Add deficit if needed. "Unfortunate Events" On the Minute x 16: Minute 1: Bike Calories Minute 2: 1 Rope Climb (15ft.) + Max Shuttle Runs *1 Shuttle Run =...

CLEAN + JERK Every 2:00 x 4 sets:3 Squat Cleans1 Push Jerk@ 70-75% of 1 Rep Max Clean & Jerk "The Rest Is History" 3 Rounds For Time:30 Bar-Facing Burpees20 Hang Power Cleans100 Double Unders*Rest 1 Minute Between RoundsTIME CAP - 20:00[TRAIN] Barbell - 135lbs/95lbs[SWEAT] Barbell - 95lbs/65lbs

Squat snatch Every 2:00 x 5 sets: 3 Reps @ 70-75% of 1 Rep Max Squat Snatch "kelly .3" 3 Rounds For Time: 400 Meter Run 30 Box Jumps 30 Wallballs TIME CAP - 18:00 [TRAIN] Box Height - 24”/20” Medicine Ball - 20lbs/14lbs - 10ft./9ft. Target [SWEAT] Box Height...

STRICT PRESS Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric**Keep weight the same across all 3 sets "Lynne's Twin" AMRAP 15:500/400 Meter Echo BikeMax Unbroken Push Jerks500/400 Meter Echo BikeMax Unbroken Bar Muscle-ups[TRAIN] Barbell - 155lbs/105lbs[SWEAT] Barbell - 115lbs/85lbs

clean complex #1 4 sets:1 Halting Power Clean + Front Squat + 1 Halting Squat Clean*3 second pause at knee**aim to build to 70-80% of 1 Rep Max Squat Clean clean complex #2 4 sets:1 Halting Squat Clean + Front Squat*3 second pause at knee**aim to build to 80-90% of...

BACK SQUAT Every 2:30 x 3 sets:3 Reps@ 75-80% of 1 Rep Max or Light/Moderate Weight*5 Second Eccentric**Keep weight the same across all 3 sets. "Restless Leg Syndrome" 3 Rounds For Time:25 Toes to Bar500/400 Meter Row100ft. Dumbbell Front Rack Lunge*Rest 2 Minutes Between Rounds.TIME CAP - 22:00

POWER CLEAN + PUSH JERK Every 2:00 x 5 sets:1 Power Clean3 Push Jerks@ 65-70% of 1 Rep Max Clean & Jerk "WELL ROUNDED" 6 Rounds For Time:3 Clean and Jerks200 Meter Run1 Round of "Cindy"*1 Round of "Cindy":5 Pull-Ups10 Push-Ups15 Air SquatsTIME CAP - 18:00

GYMNASTICS Every 1:30 x 8 sets (alternating movements):6-12 Strict Pull Ups**Add weight if needed.6-12 Strict Handstand Push-ups**Add deficit if needed. "SUPPER TIME" AMRAP 15:5/4 Calorie Bike Erg100 Meter Farmers Carry10/8 Calorie Bike Erg100 Meter Farmers Carry15/12 Calorie Bike Erg100 Meter Farmers Carry...Add 5/4 Calories Per Round

POWER SNATCH Every 2:00 x 5 sets:2 Reps @ 68-73% of 1 Rep Max Power Snatch SNATCH ACCESSORY Every 2:00 x 3 sets:5 Snatch Push Presses1 Overhead Squat@ 60-65% of 1 Rep Max Squat Snatch "PYRAMID SCHEME" For Time:20 Double Unders, 2 Hang Snatches40 Double Unders, 4 Hang Snatches60 Double...