Warm Up

~Coaches choice- 10-12 minutes

Gymnastic Day!!!

• Part A: 7 min AMRAP 
  • 1 Strict HSPU
  • 1 Strict Ring Dip
  • 1 Push up
  • 2 Strict HSPU
  • 2 Strict Ring Dip
  • 2 Push up
  • …..continue adding 1 rep to each movement each round until time expires

REST 3 minutes

• PART B: 5 min AMRAP
  • 2 Wall Walks
  • 10 Weighed Abmat Situps

TECHNIQUE WORK (10-12 MINUTES)

1 Hang Snatch Pull + 2 Hang Snatch High Pull + 3 Hang Muscle Snatch

5 sets of the above complex

Use heaviest weight you can for each set; rest as needed between sets

METCON “Castaway”

• FOR TIME:
  • 100 Air Squats
  • 50/35 cal Row
  • 25 Hang Power Snatch (115/85)