WARMUP
2 ROUNDS
5 Inchworm + Up-Dog + Down Dog*
5 Scap Push-Ups + 2 Alt. Shoulders Taps
5/5 Staggered Stance Good Mornings
5 BB Bent Over Row w/ :01 Pause at top
-Into-
AMRAP x 4 MINUTES
5 Up-Downs Over Bar*
5 Clean Deadlifts
5 Hang High Pulls
5 Hang Muscle Cleans
10 Alt. Elbow Punches
*At 2:00 complete Burpees Over Bar.
WORKOUT
AMRAP x 2 MINUTES
Max Burpees Over Bar
-Rest 1:00-
AMRAP x 3 MINUTES
Max Power Clean (185/135)
-Rest 1:00-
AMRAP x 5 MINUTES
3 Power Clean (135/95)
5 Burpees Over Bar
(Score is Total Reps)
POST WORKOUT STRENGTH
15-12-10
Wide Grip Bent Over Row*
*Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top. After each set complete 15 Supinated Band Pull-Aparts.
(Score is Weight)
Week 5 of 9 Strict Gymnastics
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