Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
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)-

Conditioning
21 Kettlebell Swings (heavy)
12 Pull ups
15 Kettlebell Swings
9 Pull Ups
9 Kettlebell Swings
6 Pull Ups

For time. 15 Minute Cap.


CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
Wall Walks

Skill

10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.

Conditioning

21-15-9 of:

Power Cleans 60Kg/40Kg
C2B Pull ups

For time. 15 Minute Cap.