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Components

"FLIGHT SIMULATOR"

Power Clean

Metcon

Split Jerk

Metcon

Settings

Workout

Saturday

A. CONDITIONING

"FLIGHT SIMULATOR" (Time)

FOR TIME
5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps
Double Unders

*All sets must be performed unbroken.

-15:00 Hard Cap-

(Score is Total Time)

*Everytime you miss, perform :15 of a Wall Supported HS Hold after the workout. Ex: if you miss 6 times, you own 3:00 of a HS Hold.

(Score is Time)

B. 60:00 GPP

Warm-up

2 ROUNDS
:15 Butt Kickers In Place
:15 High Knees
:15 Lateral Hops
:15 Jumping Jacks

Into...

3 ROUNDS
10 Clean Deadlifts
10 Hang High Pulls
10 Hang Muscle Cleans

Strength

Power Clean (2-2-2-2-2)

2-2-2-2-2
Power Clean*

*Start Moderate and Build to Heavy

(Score is Load)

Workout

Metcon (Time)

5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)|(53/35)
200m Run

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

FOR RECOVERY
2:30 Calf Release on KB
2:30 Seated Forward Fold

(No Measure)

C. STRENGTH / GYMNASTICS

Split Jerk (5-5-3-3-1-1-1)

Split Jerk

1. 5-5-3-3-1-1-1
Split Jerk*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (Weight)

2. EMOM x 8 MINUTES
:30 Front Rack Barbell Hold in Dip Position (Use Load from Heaviest Set of 3)

(Score is Weight)

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