Gymnastic Conditioning

Ascending Ladder for 7 Minutes:

1 Parallette Handstand Push-ups (14″/8″)

30′ Handstand Walk

2 Parallette Handstand Push-ups (14″/8″)

30′ Handstand Walk

3 Parallette Handstand Push-ups (14″/8″)

30′ Handstand Walk

Increase by (1) Rep Until Finish

STRENGTH

Box Squats

On the Minute x 10:

2 Box Squats

All sets at 55% of 1RM Back Squat

Box height just below parallel

STRENGTH

Power Clean Technique (A)

On the 0:00…

On the 2:00 x 5 Sets:

1 Pausing Clean Pull

1 Pausing Hang Clean High Pull

1 Pausing Hang Power Clean

1 Hang Power Clean

Set #1 – 35%

Set #2 – 40%

Sets #3-5 – 45-55%

STRENGTH

Power Clean Technique (B)

On the 10:00…

On the 1:30 x 5 Sets:

1 Hang Power Clean (just above knee)

1 Hang Power Clean (just below knee)

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Set #5 – 75-80%

WOD

“Count Chalkula”

4 Rounds:

30 Kettlebell Swings (70/53)

25 Box Jumps Overs (24″/20″)

20 Toes to Bar

15 Push Presses (165/115)

HOME WOD

“Sandpaper”

AMRAP 12:

2 Double Dumbbell Power Cleans

2 Double Dumbbell Thrusters

30 Double Unders

4 Double Dumbbell Power Cleans

4 Double Dumbbell Thrusters

30 Double Unders

6 Double Dumbbell Power Cleans

6 Double Dumbbell Thrusters

30 Double Unders

Continue to Add (2) Reps to Dumbbell Movements Per Round

BODY ARMOR

Part A) 5 Sets:

1 Squat Complex

Rest :30s between

1 Squat Complex https://youtu.be/dwGmf49t720

5 Weighted Bottom Range Squats

5 Weighted Full Range Squats

5 Weighted Full Range Jumping Squats

5 Unweighted Max Height Jumping Squats

Part B) Not for Time:

20 Slow Cossack Squats https://www.youtube.com/watch?v=RTlsrgLBxUU

This is 10 per side