Competition:
A. Snatch 6-8 sets work up to 85-90% 1-2 reps Rest 3 min between sets
B. Split Jerk or Push Jerk 5 sets go heavy 1-2 reps Rest 2-3 min between sets
C. 3 Rnds of using 50-70% Clean
20 Reps of Clean or Power Clean for time
Rest 5 min repeat 2 more tiimes
Evening:
High Gymnastics Volume:
For Time 25 Strict HSPU/25 Kipping HSPU
Rest 3 Min
For Time unbroken Kipping HSPU
Metcon:
Start with 100 Du
21/15/9 reps
Burpee Box Jumps
C2Bar Pull ups
Bench Press (your weight)
Swings
Finish with 5 Rope Climbs
Fitness/advanced
Emom x 8
Row Kcal 10 odd
Muscle Snatch x 6 reps even
Emom x 8
Swings x 20 odd
OHS x 6 reps even
Metcon
In 13 Minutes
Run 1000mt
Remaining time
5 Thrusters
10 Burpees
15 Box Jumps
A. Snatch 6-8 sets work up to 85-90% 1-2 reps Rest 3 min between sets
B. Split Jerk or Push Jerk 5 sets go heavy 1-2 reps Rest 2-3 min between sets
C. 3 Rnds of using 50-70% Clean
20 Reps of Clean or Power Clean for time
Rest 5 min repeat 2 more tiimes
Evening:
High Gymnastics Volume:
For Time 25 Strict HSPU/25 Kipping HSPU
Rest 3 Min
For Time unbroken Kipping HSPU
Metcon:
Start with 100 Du
21/15/9 reps
Burpee Box Jumps
C2Bar Pull ups
Bench Press (your weight)
Swings
Finish with 5 Rope Climbs
Fitness/advanced
Emom x 8
Row Kcal 10 odd
Muscle Snatch x 6 reps even
Emom x 8
Swings x 20 odd
OHS x 6 reps even
Metcon
In 13 Minutes
Run 1000mt
Remaining time
5 Thrusters
10 Burpees
15 Box Jumps
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