A. GENERAL (8:00)EMOM 81- 0:45 Air Squats 2- 0:45 Glute Bridge March3- 0:45 Plate Ground to Overhead4- 0:45 Beat Swing
B.SPECIFIC (10-12:00)Barbell Complex- 5 Snatch Grip Romanian Deadlift- 5 Snatch Grip Deadlift- 5 Hang Muscle Snatch- 5 Hang Power Snatch- 5 Overhead Squats- Ramp up to workout weight
---
Gymnastics Complex- 5 Beat Swings- 5 Swinging Knee Raises- 5 Swinging Leg Raises- 5 Toes to Bar- 5 V-ups / Knee Tucks- 5 Ab mat Sit-ups
METCON
Amrap 25 minutes1 Round of Barbell Complex2 Rounds of Gymnastics Complex
Complex @ 95/65 - 5 Snatch Grip Deadlift- 3 Power Snatches- 1 Overhead Squats
Gymnastics Complex- 7 Toes to Bar- 5 V-Ups- 3 Overhead Sit-ups with Plate @ 25/15 lbs
Score: Rounds & RepsTime Cap: 25:00Kilograms: RX: 43/30 & 10/5, Beg: 20/15Int: 34/25 & 5
Scaling OptionsBeginnerBarbell Complex @ 45/35 lbsGymnastics Complex- 7 Hanging Knee Raises- 5 Hollow Ups- 3 Butterfly Situps
IntermediateBarbell Complex @ 75/55 lbsGymnastics Complex- 7 Swinging Leg Raises- 5 Knee Tucks- 3 Overhead Situps 15/10 lbs
In Pairs – You Go, I Go
25:00 AMRAP:
1 Round of Barbell Complex1 Round of Gymnastic Complex3 Synchro Burpee to swap places
Barbell Complex @ 95/65lbs5 Snatch Grip Deadlifts3 Power Snatches1 Overhead Squat
Gymnastics Complex7 Toes to Bar5 V-Ups3 Overhead Sit-ups with Plate @ 25/15 lbs
Score: Rounds & RepsTime Cap: 25:00RX: 43/30 & 10/5, Beg: 20/15Int: 34/25 & 5
Reverse Snow Angels5 x 5 Reps, for Quality
Goal: Upper Back Accessory & Shoulder Health