CrossFit
Gymnastics
Toes to Bar
Wall Walks/Handstand Walks

Skill
Pause Clean (3 count pause @ knee) + Jerk: work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning (Games 09 Event 5)
3 Rounds of:
30 Wall Balls
30 Hang Snatches 35Kg/20Kg (hang from below the knee)

(15 Minute Cap.)


Strength & Conditioning
Gymnastics
Tuck Holds
Wall Walks

Strength
A) Power Clean 5 x 3
-Pigeon Stretch (30 Seconds)-
B) Turkish Get Up 5 x 1 each arm.
-Tactical Frog (30 Seconds)-

Conditioning (Games 09 Event 5)
3 Rounds of:
30 Wall Balls
30 Kettlebell Snatches

(15 Minute Cap.)

Reduce Your Stress in Two Minutes a Day – Greg McKeown