WARM UP (15 minutes)
• 3 rounds:
1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing
-> Pull Up -> C2B -> Bar Muscle Up)
2. Strict Pull Ups x 5 (spotter or band-assisted, if
necessary; add weight, if able)
3. Tuck L-Hang x 10 seconds
4. Kettlebell Swings x 10 (16/12kg)
BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift: 3x5
1b) Single Arm Kettlebell Push Press: 3x8 (each arm)
INTERMEDIATE
WEIGHTLIFTING (20 minutes)
1) 10 minutes to establish a 2RM Clean & Jerk.
2) Clean & Jerk: 1x1 @ 95% of
2RM from #1, 1x1 @ 90%. Rest 90 seconds
between sets.
3) Split Jerk (from a rack): 3x1 @
5-10# heavier than 2RM from #1.
CONDITIONING
3 rounds for time:
400m Run
21 Kettlebell Swings, 24/16kg
12 Burpees
• 15-minute time
limit. Compare time to Monday, June 23rd.
