Wednesday, May 16th

A.

GYMNASTICS/STRENGTH CONDITIONING:

10 Minute EMOM:

Odd Minute: 2-3 Bar or Ring Muscle Ups

Even Minute: 10 Overhead Walking Lunges w/ Plate (45/25)

*If unable to complete a bar or ring muscle up, choose the most challenging gymnastics pull-ups substitution for you. This could be a body weight pull-up/pull-up in a band, chest to bar pull-up or chest to bar pull-up in a band.

B.

METCON:

5 Minute AMRAP: Buy-In: 100 Double Unders (2 Mins DU Practice) 12 Power Cleans (115/80) 10 Wall Ball Shots (20/14)

Rest 5 minutes

5 Minute AMRAP: Buy-In: 80 Double Unders (2 Minutes DU Practice) 8 Power Cleans (135/95) 10 Wall Ball Shots (20/14)

Rest 5 minutes

5 Minute AMRAP: Buy-In: 60 Double Unders (2 Minutes DU Practice)

6 Power Cleans (155/105) 10 Wall Ball Shots (20/14)

Each five minute interval today will begin with a buy-in of double unders. These only happen once. The scored portion of each AMRAP is total rounds and reps of power cleans and wall ball shots. The weights will increase each round as the reps go down. These should be something that athletes are capable of stringing together 21+, 15+, and 12+ repetitions unbroken respectively. For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.

The double under buy-in is intended to cut into working time, but not to completely gas athletes. The rope and the wall ball shots should be approached in a manner that allows athletes to move quickly on the barbell. The movements that are not the barbell are merely speed bumps in the way of getting more power cleans. When on the bar, athletes can aim to cycle multiple reps at a time or hold very fast singles in the later rounds of the heavier weight barbells. With five minutes of rest between intervals, the goal is to push the limits each round.