251006 Monday
Gymnastics
20 min emom
Min 1: 3-5 ring dips
Min 2: 3-5 strict pullups
Min 3: 3-5 pistols (each leg)
Min 4: 6-10 DB reverse flys
Metcon
Every 3 mins for 5 rounds
5 power cleans
7 front squats
9 burpees over the bar
60/40kg
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See AllStrength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap
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Weightlifting 1 snatch pull + 1 power snatch + 1 hang squat snatch build to heavy 1 set at 90-95% 2 sets at 85-90% Metcon 3 rope climbs 20m HSW 10 BMU 2 rope climbs 15m HSW 8 BMU 1 rope climb 10m HSW
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