FITNESS & LIFESTYLE
GYMNASTICS
3 rounds
ME unbroken pull-ups
==if your max is over 35 reps then perform Chest 2 Bars for Max reps
Rest 2 minutes between rounds
*attempt pr in first set
METCON
“Bad Bounce”
3 rounds
100 Double Unders
21 Burpee box jumps (24/20)
L2
3 rounds
70 Double Unders
21 Burpee box jumps (24/20)
L1
3 rounds
200 Single Unders
21 Burpee box jumps (24/20)
SPORT & PERFORMANCE
A) OLY
Every 2:00 for 14 Minutes
2 Hang snatch high pulls + 1 Hang power snatch
*work up to heaviest possible
B) STRENGTH
Every :90 Seconds for 5 sets
3 Snatch Grip Banded (small) Deadlifts
Tap and go reps, 3 seconds eccentric
B) GYMNASTICS
3 rounds
ME unbroken pull-ups
==if your max is over 35 reps then perform Chest 2 Bars for Max reps
Rest 2 minutes between rounds
*attempt pr in first set
C) METCON
“Bad Bounce”
3 rounds
100 Double Unders
21 Burpee box jumps (24/20)
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