1/5/21
Gymnastics
Metcon (Weight)
ADV RX
On the 1:30 x 6
5-10 Kipping Deficit HSPU(4.5/3")
3 TNG Power Cleans
On the 1:30 x 6
5-10 Kipping Deficit HSPU(4.5/3")
3 TNG Power Cleans
Choose the total HSPU with the intent on each set being unbroken.
Power Clean
Set 1 – 70%
Set 2 – 73%
Set 3 – 76%
Set 4-6 Build to a heavy triple
you can rest at the hang
RX
On the 1:30 x 6
3 TNG Power Cleans
5 Push Press
1 Barbell from the ground
Based off Push Press 1RM %
Set 1 – 70%
Set 2 – 75%
Set 3 – 80%
Set 4-6 Build to heavy set
Metcon
Metcon (5 Rounds for reps)
5 Sets of 3, resting 3:00 between (27min total)
Part 1 – AMRAP 3:
50 DU, 21 Bar Facing Burpees
Max Power Cleans (115/85)(75/55)
Part 1 – AMRAP 3:
50 DU, 21 Bar Facing Burpees
Max Power Cleans (115/85)(75/55)
Rest 3:00
Part 2 – AMRAP 3:
50 DU, 18 Bar Facing Burpees
Max Power Cleans (135/95)(95/65)
Rest 3:00
Part 3 – AMRAP 3:
50 DU, 15 Bar Facing Burpees
Max Power Cleans (155/105)(115/85)
Rest 3:00
Part 4 – AMRAP 3:
50 DU, 12 Bar Facing Burpees
Max Power Cleans (185/135)(135/95)
Rest 3:00
Part 5 – AMRAP 3:
50 DU, 9 Bar Facing Burpees
Max Power Cleans (205/145)(155/105)
