September 30th, 2016

Good luck to all of you competing on Saturday (which is all of you). I know you’ll represent us well! (no pressure)

Gymnastics:
A. OTM x 9:
Minute 1: 1-2 Legless Rope Climb
Minute 2: 4-6 Kipping HSPUs (work on rhythm and timing here, as well as hand positioning)
Minute 3: Bottom of Pistol Hold off Box x 15 seconds/leg

Barbell:
A. Power Snatch; build to a moderately heavy double (TnG)- 8 minutes here
B. Clean + Push Press; 50%x2; 60%x2; 70%x2; 80%x1x2 (% based off Push Jerk)

Conditioning
Three sets @80/85/90%:
15 Wall Balls
12 Toes to Bar
10 Burpee Box Jump Overs

Rest 2 minutes between sets; goal is to go faster each set

+
15 Second Ski Erg Sprint
Rest 2:30
x 4
+
Cooldown and mobility

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One Comment

  1. Gymnastics done: 2 and 6 each round
    Pistol work a little off.

    Snatch: Up to 165! This was my PR power snatch for just a single. Very Excited
    135 x4, 155×2, 185x1x2

    Metcon work: around 1:15 a round
    Did 2 of the sprints for the ski erg
    then SPIKEBALL

    Liked by 1 person

    Reply

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