April 2, 2021

Friday, April 2nd 2021

Warm-up
A. General
3 sets
30 seconds Row @Low intensity
1 Wall climb
5 Muscle snatch (no hook grip, no contact)

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific (Gymnastics)
1 set
-5 Banded wall-slides, slow and controlled
-10 HS hold scap push, facing wall

D. Specific (Pre-Metcon)
3 sets @ascending
-3 snatch high pulls + 3 power snatch
-4 bar facing burpees

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10minutes
Odd: Max strict hspu
Even: rest

Score: Total Reps

Scaling options
Beginner
EMOM 10
Odd: Feet elevated Pike push-ups or pike push-ups until fatigue
Even: rest
*This is not for max reps, stop at the point of muscle fatigue

Intermediate
EMOM 10
Odd: Max Kipping hspu
Even: rest

COMP:
Deficit Kipping HSPU
EMOM 10
Odd: Max reps
Even: rest

Set 1: 12/10” deficit
Set 2: 10/8” Deficit
Set 3: 8/6” Deficit
Set 4: 4/2” Deficit
Set 5: 2/1” Deficit

Metcon
Metcon (Time)
For time
12-9-6 Power Snatch @135/95lbs
21-15-9 Bar facing Burpees

KG: 60/42
Score: Time
TC: 15 mins

Scaling options
Beginner
For time
21-15-9
Power Snatch @light
Burpees

Intermediate
For time
12-9-6 Power Snatch @95/65lbs
21-15-9 Bar facing Burpees

COMP
Every 6 minutes for 18 minutes
12-9-6
Power Snatch
Bar facing Burpees
Set 1: 135/95lbs
Set 2: 115/75lbs
Set 3 95/65lbs

Extra Accessory
Metcon
Split stance banded fly
3 x 12
Rest 60 seconds between sets

Hold every rep for 2 seconds at peak contraction