Strength & Conditioning

Gymnastics
Toes to Bar
Wall Walks/Handstand 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 (Metcon Test – Skill/Endurance)
30 Ring Rows
30 Single Arm Overhead Lunges
20 Ring Rows
20 Single Arm Overhead Lunges
10 Ring Rows
10 Single Arm Overhead Lunges


CrossFit

Gymnastics
Toes to Bar
Wall Walks/Handstand Walks

Skill
Clean + Push Press + Push Jerk + Split Jerk. Work up to a heavy single.

Conditioning (Metcon Test – Skill/Endurance)
Amanda
9-7-5
Muscle Ups
Snatches (full) 60Kg/40Kg