Gymnastics Skill Work
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).
AMRAP 20 w. a partner:
60s Row for Max Calories
– 1 Athlete rows 60s Max Cals while their partner rest for 60s.
(60s Transition between AMRAPs)
AMRAP 4 w. same partner:
Turkish Get-ups (24/16kg)
– 1 Athlete completes a rep on each side then alternates.
- Score = total calories + total TGU
- Alternate Options: Rowing = 200m Run, Assault Bike, 60s Sledpush (moderate) or Ski Erg
3 Rounds of:
30 Banded Pull-aparts
15 Banded Pulldowns
10s Side plank on each side between sets.
Make a note of your achievements in 'Open Gym'
Split Jerk Footwork Review
Push Press + Split Jerk Behind the Neck Practice
Push Press + Split Jerk Practice
Linking the Clean and Jerk together