Tuesday, November 6th

A.

GYMNASTICS: 5 Minute AMRAP: 3 Chest to Bar Pull-Ups + 5 Handstand Push-Ups

Directly into…

5 Minute AMRAP: 5 Ring Dips + 7 Horizontal Ring Rows

RING ROW SET UP- elevate the feet on the ring rows so that they are parallel to the height of the rings (so that when we complete a full row, we are horizontal to the ground.

B.

METCON:

For Time: 21 Hang Power Cleans 21 Barbell Facing Burpees 100 Double Unders

15 Hang Power Cleans 15 Barbell Facing Burpees 75 Double Unders

9 Hang Power Cleans 9 Barbell Facing Burpees 50 Double Unders

*Rx Barbell (135/95)

*2:1 Single Jump Rope

On the hang power cleans, focusing on keeping our arms long and loose will pay off when we move to our double-unders. As we have come to realize, double-unders become shoulder and forearm intensive. If we rush the power cleans, we’ll find ourselves using grip and forearm stamina we could use on the double-unders. Recognizing that burpees can absolutely fatigue our shoulders as well, this could compound into challenging sets with extra breaks we aren’t looking for on the jump rope.

C.

OPTIONAL BIKE CONDITIONING: (If time allows) 10 Sets, Not For Score: 45 Seconds Easy 15 Seconds Fast

Interval based finish to our training day. Not for tracked score, as the calories on the light pace will vary between athletes. Yet, looking for quality effort here, pushing outside our comfort zone on the :15 second sprints at the end of each minute.