Strength
Pull-Up/MU Progressions & Skill Work
5 sets – pull movement
5 sets – push movement
Individualized drill for gymnastics development
Conditioning
Clean Ropes are Jerks (Weight)
EMOM for 10 minutes:
Rounds 1,3, 5, 7, 9: Rope Climbs (3/2/1/1/1)
Rounds 2, 4, 6, 8, 10: Clean & Jerk (5/4/3/2/1)
C&J weight should be ascending as reps decrease.
Rx men: 135 to 175 (increase by 10’s)
Rx women: 85 to 125 (increase by 10’s)
*Record FINAL C&J weight*