Gymnastics / Weightlifting Conditioning, Sprint Intervals
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!