Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Wall Walks

Strength
A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

5 rounds of:
10 Burpees
15 Wall Balls

Rest 1:1, rest no longer than 2 minutes. 20 minute cap.


CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Chest to Bar Pull Ups
Wall Walks

Skill

12 minutes to establish a max complex of 2 Hang Clean (just above the knee) + 1 Jerk.

Conditioning

5 rounds of:

5 Snatches (full) 70Kg/45Kg
10 Burpees
15 Wall Balls

Rest 1:1, rest no longer than 2 minutes. 20 minute cap.

The Most Underrated Principle of Strength Training Is…Balance – Chet Morjaria