Gymnastics

Handstand push ups

E2mO2M x 5
either:
HSPU/Deficit or Strict Press

Conditioning

3k run

Strength

Front Squat 3-1-3-1-3-1

3s at 82.5%
singles ascending 87.5%, 90%, 92.5%

Conditioning

‘Cindy’

20 min amrap:
5 pull ups (rx+ 3 bar mu)
10 push ups
15 air squats

Strength

Deadlifts 3-1-3-1-3-1

3s at 82.5%
singles ascending 87.5%, 90%, 92.5%

Conditioning

2 min on: 2 min off x 2

500m row

2 min on: 2 min off x 2

10 wall balls
10 deadlift 90/65k

Gymnastics

Toes to bar

EMOM 12
Toes to bar
light row

Conditioning

6RFT:
30 doubles
20 air squats
10 toes to bar

Olympic Lifting

Tall clean 4 x 3

Mid thigh clean 4 x 3

Segment Deadlift 4 x 3

Segment clean 4 x 3

Conditioning

8 min ladder:
1-2-3 etc Squat clean 80/50k
3-6-9 etc HSPU

Strength

Push Press 3-1-3-1-3-1

3s at 82.5%
singles ascending 87.5%, 90%, 92.5%

Conditioning

‘Jack’

20 min amrap:
10 push press 50/35k
10 kb swings 24/16k
10 box jumps 24/20

Strength

Deadlifts 3-1-3-1-3-1

3s at 82.5%
singles ascending 87.5%, 90%, 92.5%

Conditioning

15 min ladder:
1-2-3-4 etc Power Clean 80/50k
30 double unders
3 muscle ups

Good luck today to Syvonne at The Rainhill Trials. Superb to see you jumping in the arena and showing how hard you’ve been training over the last years. Go smash it!

Strength

Banded strict press 8-8-8-8-8

Conditioning

20 min amrap:
400m run
Max unbroken toes to bar

Score is ttb

Olympic Lifting

Hang power snatch 3-3-3-3-3-3-3

Conditioning

30 hang power snatches 40/30k
200 double unders
Into: 30-20-10
KB swings 24/16k
Thrusters 40/30k
Rx+ 60k snatches

Strength

Push Press 3-1-3-1-3-1

3s at 82.5%
singles ascending 87.5%, 90%, 92.5%

Conditioning Intervals

5R 2 mins on 2 mins off:
20 box jumps
Max shoulder to overhead 50/35k