Gymnastics 250 double unders for time timecap 5’, scale with rounds of 3 or 2 single unders + 1 double under Metcon ramp up to a heavy set of 5 single arm dumbbell hang power cleans + 5 single arm dumbbell shoulder to overhead…
Weightlifting ramp up to your daily technical 1RM hang squat snatch, timecap 10’, then drop down to 60% of your daily 1RM hang squat snatch, then EMOM12’ 2 touch and go squat snatches increase or decrease weight across sets according to feeling and fatigue…
Strength ramp up overhead squats in sets of 3 reps, timecap 12’ perform 1-20 double unders after every set double unders: pick a number allowing you to finish in 15’’ or less, scale with 3 single unders + 1 double under Metcon 3 rounds…
Strength find your daily technical 1RM shoulder press, timecap 7’, then drop down to 80% of your 1RM, then 5 rounds of 3 shoulder presses ahafa and 14 lateral box jump overs (61cm/51cm), 1 round every 2’, estimated time 10’ keep volume low during…
Strength find your daily technical 1RM deadlift, timecap 10’, then drop down to 70% of your 1RM, then 5×7 touch and go deadlifts, timecap 9’ newer athletes scale with sets of 5, rest up to 1’ after sets Metcon 2 rounds of AMRAP3’ 10…
Gymnastics EMOM7’ 40 double unders rest at least 20’’ every minute scale with reps first, then with rounds of 3 single unders + 1 double under Gymnastics AMRAP6’ 30’’ hand stand hold 1 legless rope climb 20 lunges scale hand stand hold with duration…
Strength find your daily technical 1RM back squat, timecap 10’, then drop down to 85-90% of your daily 1RM, then 8×2 back squats, timecap 15’, one round every ~2’ keep volume low during the 1RM newer athletes scale with sets of 5, rest up…
Weightlifting ramp up to your technical 1RM hang squat snatch, timecap 10’, then drop down to 60% of your 1RM hang squat snatch, then EMOM15’ 3 unbroken hang squat snatches increase or decrease weight across sets according to feeling and fatigue scale hang squat…
