Endurance, Gymnastics & Barbell Club

Wednesday




Endurance

A. For time: Row 500m *Rest 2 min X 5*

B. Run 200m AFAP *Rest 2 min X 5 sets*



Gymnastics

A. Knees to Elbow (kipping) 4×8-10

B. Dragon Flies 4×10

C. Candlesticks 4×10

D1. Single Leg Wall Sit 4×20-30s D2. Banded Glute Bridges 4×15



Barbell Club

A. Clean High Pull + Clean Hang High Pull – 6x(2+1) @65%

B. Power Clean – 5×3 @70%

C. Clean Panda Pull, floor + hang – 6x(2+1)

D. Front Squat – 5×3 @80%

E. Jerk Dips – 5×3 @100% of FS