Warmup
Core Tabata single leg Vsnaps
Gymnastics Practice 10 min cap
4 rds Rounds for Quality:
9 Box Jump Overs (24"/20")
3-9 Chest To Bar Pull-Ups (unbroken )
Rest 1:00
Strength
Emom x7
1 power clean
Build to a heavy
"Power Play"
AMRAP 7:
1 Power Clean 155 / 105 lb
30 Double Unders
2 Power Cleans 155 / 105 lb
30 Double Unders
3 Power Cleans 155 / 105 lb
30 Double Unders
...
Add 1 Power Clean Per Round
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
