GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
5 Minute AMRAP
12 Air Squats
9 Push-ups
6 Toes To Bars
GYMNASTICS SKILL DEVELOPMENT
10-25 minutes
Spend 15 minutes working on muscle ups or pull ups
METABOLIC CONDITIONING
25-40 minutes
Grace (Time)
For Time:
30 Clean and Jerks (135/95)
30 Clean and Jerks (135/95)
Grace Lite (Time)
30 Clean and Jerks (115/75)
METABOLIC CONDITIONING
40-50 minutes
10 Minutes
Run 400 meters max effort
Rest 1 minute
Repeat until 10 minutes has elapsed