Technique & Movement – Gymnastics OR Olympic Lifting (Clean)

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MetCon

In Teams of 2 Complete For Time:

1000m Row (250m Each x2)

100 Back Squats (Bar)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch (6/10″)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch (6/10″)

50 Lateral Bar Over Burpees (Empty Bar)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch

50 Lateral Bar Over Burpees (Empty Bar)

25 Turkish Getups (Bar)

Strength

5 Sets (Ascending Weight) of:

MAX Reps Bicep Curls (Any Style – DB/BB)

*30s OTB Hang (Supinated Grip) After Each Set*

MetCon

20 Rounds For Time of:

1 Wall Walk + 2 Shoulder Taps

2 Devils Press (2×35#/2×50#)

3 Hang Power Cleans (95/135#)

4 Pistol Squats

[30 Minute Time Cap]

MetCon

i) 7 Rounds For Time of:

9 Bench Press (95/135#)

6 Thrusters (75/115#)

3 Ring Muscle Ups

[20 Minute Time Cap]

ii) 5 Rounds For Time of:

15/20 Calories Assault Bike

20 Tuck Jumps

50′ Bear Crawl

[17 Minute Time Cap]

–> 40 Minute TIMER

Strength

Push Press 10-10-10-3-3-3 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

40 Wall Balls (W: 14/9 M: 20#/10′)

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MetCon

“215 Innocent Children”

For Time:

215 Double Unders

21 HSPU

5 Clean & Jerks (95/135#)

21 Burpees

5 Clean & Jerks (95/135#)

21 Box Hops (20/24″)

5 Clean & Jerks (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerks (95/135#)

21 Lunges

5 Clean & Jerks (95/135#)

21 Pullups

5 Clean & Jerks (95/135#)

21 Medicine Ball Cleans (14/20″)

5 Clean & Jerks (95/135#)

21 T2B

5 Clean & Jerks (95/135#)

1995m Row