Gymnastics Volume with sprint finish
EMOM 8
odd -2-3 rope climbs
even - 10 TNG hang power snatch 75/55
right into
AMRAP 3
2-3 rope climbs
10 hang power snatch 75/55
B1. Sport Practice 1
21-15-9
thruster 75/55
C2B
rest 5 min or when HR has returned to 100 BPM for a minute
B2. Sport Practice 2
9-15-21
DL 225/155
wall ball 30/20
Upper Accessory
3 sets for quality
8/8 half kneeling landmine press
10 pendlay rows
30 sec static HS hold
Recovery Ride
10-15 minutes AAB at easy pace
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