Tuesday
Gymnastics Strength
L Sit Rope Climb
24’ Handstand Walk
Legless Rope Climb
24’ Handstand Walk
Fast Rope Climb
24’ Handstand Walk
Spanish Wrap Rope Climb
Supplemental Power
6 x 1 High Hang Clean (pockets)
6 x 1 Clean
6 x 3 Front Squat
Strength
Back Squat
(10) 6 x 10
Straddle Ups on P Bars
6 x 10
Every 4 Minutes
Barbell Walking Lunges
3 x 20
Pike Ups on P Bars
3 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
10 Power Cleans 185/145 155/115 115/85
15 Box Jumps 30/24 24/20 20/18
Supplemental Endurance
7 Rounds
Every 2 Minutes
1 Deadlift @ 90% of 1 Rep Max
200 Meter Run
5 Pull Ups or Ring Rows with Feet Elevated
10 Push Ups
15 Air Squats
