Monday, 17 Dec 2018

Gymnastic Conditioning

Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups

Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups

Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups

Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

Clean and Jerk Complex (Repeat From 11/9)

5 Sets:

Hang Squat Clean

Push Jerk

Hang Squat Clean

Split Jerk

Build to a Moderate Load

“Belly Flop”

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)