Friday 13th April

level 1-

 

1. Conditioning

3 Rounds:

75 Double Unders 

50 Air Squats

15 Power Cleans (60/40)

2. Split Jerk

On the Minute x 10

Build to a Heavy Split Jerk

3. Front Squat

On the Minute x 10
Build to a Heavy Front Squat

4. Gymnastics Conditioning 

5 Rounds:

60 seconds Light Row

45% of Max Kipping Handstand Push-ups

 

LEVEL 2-

1. Split Jerk


On the Minute x 10

Build to a Heavy Split Jerk


2. Front Squat

6 Sets of 2:

Sets 1 & 2 – 80%

Sets 3 & 4 – 85%

Sets 5 & 6 – 90%

3. Gymnastics

Accumulate 20 Repetitions of a deficit handstand push-up. Build in deficit.

4. Conditioning

3 Rounds:

100 Double Unders 

50 Air Squats

15 Power Cleans (75/50)