Wednesday:
Strict GymnasticsFor a video overview on the flow of Strict Gymnastic sessions, click HERE.
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows
Clean Technique
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.
 
Primer: (in class)
E2MOM x4
12 lateral barbell hops
3 TnG squat cleans 
 
*build to a heavy set. 
Conditioning (in class)
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
*score is total reps. Mod 16 lateral barbell hops for DU. Clean focus is cycling. Goal is to do cleans UB.