Strength
Shoulder press
3-3-3-3-3
*Build to max
METCON
10 rounds for time:
2 bar muscle ups
15ft handstand walk
8 alternating pistols
Timecap: 10min
Lite/Beginners
10 rounds for time:
2 ring row
15ft bear crawl
8 squats
Timecap: 10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
5 sets
1 power clean + 1 squat clean + 1 jerk
Clean pulls @80% of 1RM
3-3-3-3
Back squats
3-3-3-3
*3sec pause at bottom
Gymnastics
Accumulate 2min of:
False grip hang
Core:
30 hanging leg raises
Open prep
Skills
Skipping/ double unders practice 10min
11.1/14.1
10min AMRAP
30 double unders
15 power snatch 75/55
Scaled
10min AMRAP
30 single unders
15 power snatch 65/45
Note: This is an Open prep, you must get a judge for this workout.
Accessory work
Shoulder of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Every 70sec for 5 sets
6 clean and jerk 135/95
Gymnastics
Accumulate 2min of:
Bottom ring dip hold
Core
5 sets
Max L-sit hold on plates
*rest as needed between sets
