10/4/17

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Warm Up: 5 Min
3 Rounds
30 Sec Plank
10 Cal Bike/Row

Gymnastics Strength: 10 Mins
10 Min EMOM
Odd: 1-8 MU or 7-12 Dips
Even 10-15 V-Ups

Technique / Strength: 10 Mins
Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+)
Or 10 Min Technique

Metcon:  16 Min Cap
3 Rounds For Time:
30 Sit Ups
15 Dips
15 Box Jumps (24/20)
1 Min Plank

Elite Competition Class

Athletes utilizing open gym should perform 1 or 2 (depending on weakness), 4, and 5.

1. Push Press – 10 Mins
(75%/5)2
(80%/3)2

2. Jerk from Rack – 10 Mins
65%/2
70%/2
75%/2
80%/2
(85%/1)2

3. Romanian Deadlift – 12 Mins
60%/5
65%/5
(70%/5)3
Percentages are off Back Squat 1RM – 2 min rest

4. Gymnastics Conditioning – 10 Mins
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
4th rep without coming off the bar.

5. Conditioning – 25 Mins
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees