Monday
Supplemental Power/Gymnastics
Snatch Balance 6 x 1
then
Every Minute on The Minute x 12
Snatch from The Blocks 6”
Ring Muscle Ups 3 x 5
Strength
Overhead Squats
7 x 2 (6) Heavy as Possible
Every 3 Minutes
Workout of The Day Part 1
Every Minute on The Minute x 6
10 Wall Balls 30/20 20/14 16/10
5 Burpees
Workout of The Day Part 2
7 Rounds
7 Power Snatch 135/95 115/85 95/65
7 Toes to Bar
Supplemental Endurance
5 Rounds
Sled Drag 100 Meters Forward
Sled Drag 100 Meters Backwards
3 Minutes Rest Then
5 Sets Continous
Box Jump Ladder
10-20-24-30”
