Gymnastic Warm-Up
3x
:20-30 sec HS Hold
12 HR Push Ups
6 Roll Up Pistol Squats
:20-30 sec Swings From the Bar
Gymnastic Skill Drills
HSPU – Pistols
WOD
INTERMEDIATE
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
RX
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One-legged squats, alternating
15 Pull-ups
BARBELL CLUB ( WEIGHTLIFTING )
Snatch Complex ( 5 Working Sets )
Power Snatch + Hang Squat + OHS
Clean & Jerk Complex ( 5 Working Sets )
Power Clean + Front Squat + Jerk