Tuesday, July 25th

A.

WARM UP:

Run 200m

2 Rounds:

10 Medicine Ball Cleans

5 Burpee Pull-Ups

5 Ring Dips

8 Alternating DB/KB Snatches

B.

GYMNASTICS CONDITIONING:

12 Minute EMOM:

Station 1 - 5 Ring Dips - Pause for a full (2) seconds at the bottom and top of each repetition.

Station 2 - 3-5 Bar/Ring Muscle-Ups (scale to 5-8 unbroken chest to bar pull-ups or muscle-up practice/transitions)

Station 3 – 40 Second Plank Hold on Elbows

C.

METCON:

21-15-9

Hang Power Clean (135/95)

Lateral Burpees over the Bar

Dumbbell Alternating Snatch (50/35)


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