Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Easy Jog
100 Foot Suitcase Carry (each arm)
20 Alternating Lateral Lunges
20 Good Mornings (goblet, banded, or anterior loaded)
Followed by…
Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.
A.
Every 2 minutes, for 12 minutes (6 sets of):
3 Position Clean
(hip, hang, full)
Set 1: 65%
Set 2: 70%
Set 3: 75%
Sets 4-6: 77.5+%
%’s off your 1RM clean.
B.
Every 90 seconds, for 9 minutes (6 sets of):
Set 1: 3-4 Front Squats @ 62%
Set 2: 2-3 Front Squats @ 72%
Set 3: 1-2 Front Squats @ 82%
Set 4: 3-4 Front Squats @ 72%
Set 5: 2-3 Front Squats @ 82%
Set 6: 1-2 Front Squats @ 92%
Then, at the 9:00 mark…
Every 3 minutes, for 9 minutes (3 sets of):
5-6 Back Squats @ 75-80%
C.
For time:
9-6-3 reps of:
Thrusters (155/105lbs)
Bar Muscle Ups
Rest exactly 3 minutes, then…
12-9-6 reps of:
Thrusters (115/85lbs)
Burpee Pull-Ups
Rest exactly 3 minutes, then…
15-12-9 reps of:
Thrusters (95/65lbs)
Bar Facing Burpees
*See notes for modification suggestions.
D.
Accumulate 50 Ab Wheel Rollouts
Conditioning Training Note
We’re going for broke in today’s workout. This one starts with the toughest difficulty first and then regresses as the workout continues. Your goal is to push each section like it’s own individual workout. The hope is that if you have strong enough gymnastics capacity you’ll be able to keep those movements unbroken. The first round of thrusters might be tough but try to hang on and see if you can surprise yourself. If you know that you’re not as strong at gymnastics then we would suggest keeping those reps and movements the same but dropping the weight on the thrusters so that you can really focus on building your gymnastics capacity! Everyone is going to have a massively different strategy in this workout dependent on their gymnastics capabilities so run your race, strategize how you think you can best attack this workout, and then note what you liked and didn’t like about your plan and changes that you’d make in the future!