WEDNESDAY Jul 6 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch GYMNASTICS SKILLS 11 min AMRAP (In Partners 1:1 ) FITNESS 30 Single Under’s 3 Wall Walks 3 Rope Up/Downs PERFORMANCE 30 Double Under’s5-10m Handstand Walk 1 Rope Climb CONDITIONING FITNESS 9 Burpee Bar Hops 12 Power Cleans 9 Ring Rows 12 Push Press AMRAP 15PERFORMANCE 9 Burpee Bar Hops 12 Power Snatch 9 Pull-ups 12 Push Jerks Barbell: 42.5/30 David Koni
WEDNESDAY Jul 6 Written By David Koni SPECIFIC PREP S1. Dynamic Stretch GYMNASTICS SKILLS 11 min AMRAP (In Partners 1:1 ) FITNESS 30 Single Under’s 3 Wall Walks 3 Rope Up/Downs PERFORMANCE 30 Double Under’s5-10m Handstand Walk 1 Rope Climb CONDITIONING FITNESS 9 Burpee Bar Hops 12 Power Cleans 9 Ring Rows 12 Push Press AMRAP 15PERFORMANCE 9 Burpee Bar Hops 12 Power Snatch 9 Pull-ups 12 Push Jerks Barbell: 42.5/30 David Koni
