“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

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