Friday 28th April

LEVEL 1

1. Gymnastics Conditioning 
5 Rounds: 
:60 seconds Light Row
40% of Max Kipping HSPU

2. Clean and Jerk
On the Minute x 9 
Hang Squat Clean + Squat Clean + Split Jerk

3. Conditioning

5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches 22.5/15

LEVEL 2

1. Gymnastics Conditioning 
7 Rounds: 
:60 seconds Light Row
40% of Max DEF. Kipping HSPU

2. Clean and Jerk
On the Minute x 9 
Hang Squat Clean + Squat Clean + Split Jerk

3. Front Squat

6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

4. Conditioning

5 Rounds:
21 Thrusters 20/15
15/10 CalorieRow
9 Alternating Dumbbell Snatches 35/22.5