Today’s skill work should be the same as last week – work on reinforcing good technique – this should NOT be hard. Our conditioning work, on the other hand, is a tough workout with one person working at a time – we want people to split work evenly. Loading should be light for power snatches and sets of 7-10 should be possible with touch n go reps. This is an aerobic power style pace where 80% should reasonable as there is built-in rest.


Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– This should be the same skill as last week to ensure we are making progress.


AMRAP 20 w. a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch (95, 65)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly

L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Regular Burpees)


L-Sit Hold: 4 Intervals of 10s – 20s on/40s off.
Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)