Monday:

Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. This is a repeat from February 11 of this year.

Snatch Primer #1 (in class)
5-4-3-2-1: Snatch Balance
Rest as needed between sets.

Snatch Primer #2
“On the 1:30” x 4 Sets:
2 High Hang Pausing Squat Snatches
Pause in the pockets, and catch position, for two seconds at each.

Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Not on the clock:
3 Singles, between 85%

Conditioning (in class)
“High Ball”
3 Rounds: (20min cap)
100 Double-Unders/ plate hops
50′ Handstand Walk/100’ bear crawl
5 Rope Climbs (15′)/10 rope pullups
10 Power Snatches (155/105)

*DU should take less than 90s. Handstand walkers can modify shorter distance if 50’ is too difficult. Power snatch weight is moderate. Should be able to do fast singles. Not above 75% of snatch.