Workout for 11/21/2017

Gymnastics / Weightlifting Conditioning, Sprint Intervals

“Kristen J”
EMOM 15, AMRAP 30 seconds:
Min A: Burpees over box wall
Min B: Overhead squats
Min C: Pull-ups, strict

Weightlifting Strength/ Speed Transitional / Deload Week

Push or Split Jerk from rack
Eight minutes to heavy single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees

After-Hour Accessory Gymnastics Exercise

Coordination: Spend 10 minutes on cartwheels or forward rolls.
Pulling: Practice the pegboard!