Gymnastics Skill

a) Wall Climbs

For time:

30 reps

*No feet sliding. Must walk the feet at all times.

b) Accessory

3 x 12 Hollow Banded Y
CFO Class: Gymnastics Conditioning

On 1min x 10mins for total reps of:

Min 1- 2-3 Rope climbs
Min 2- 60 Double unders

The goal is to string together some touch n go rope climbs getting some rest before the double unders. Athletes should be fast up and down the rope, attempting to clamp our feet in as close to the hands as possible, making for minimal “pulls” up the rope.
CFO Class: MetCon

On 1min x 20mins for total reps of:

Min 1- 3 Snatch 135/95lbs + 10 Wallballs 20/14lbs
Min 2- 6 Clean & Jerk 135/95lbs + 5 Strict deficit hspu

Don’t be fooled, this workout will sneak up on us. Athletes should use the initial rounds as a way to work on mechanics while we are still fresh enough. Trying to hold onto touch n go reps on the barbell as long as possible and transitioning with speed to the ball and bar. Athletes will feel two different forms of stimulus round for round, with the snatch being fairly heavy and lower rep tempo and the wallballs being lighter and faster; then to the next min which is the opposite, the barbell lighter for clean & jerks and a higher rep tempo paired with the lower rep strict strict pull-ups. There will be a push and pull from intensity to control in this workout. The idea is to keep the mechanics sound and the body moving.

2 rounds of:

30 cal bike
40 cal row

On every 2mins: 5 devils press 50/35lbs
Post Chain

5 x 12 Reverse Hypers