Gymnastics Strength

Russian Dips
5 x 5
Rest 60-90 seconds
Gymnastics Skill

5 x 6/6 Candle sticks

*Single leg
Gymnastics Accessory

5 sets
5 seated pin press
8 seated toes to bar
CFO Class: MetCon

4 rounds for time and load:

12 Hang power snatch @ 55%
30 Double unders

*Any break in the 12 snatches athletes will complete a 15/12 cal penalty on a machine

Penalty MetCon’s are the best! They are dreaded but they are simple and effective at creating a positive response to an intended stimulus. This Metcon is a triplet where we are attempting to go unbroken on the barbell, meaning we have a clear barbell focus and bias. 55% should be challenging for 12 unbroken, let your pace dictate this. The penalty is heafty, but it might be worth it to drop the bar intentionally at a certain point. Staying calm and relaxed on the double unders is key to recovering enough into the next round.
4 sets of:

6 Glute Ham Raises
20 Medball Glute bridges*
10 Stiff legged Deadlifts

*Squeeze a medball/soccer ball between the knees
Aerobic Conditioning

30min Machine of your choice

5min RPE 8
5min RPE 7
5min RPE 9
5min RPE 6
5min RPE 10
5min RPE 5
Lower body Accessory

5 sets
20/20 Poliquin Step Up
10/10 weighted box step downs