Gymnastics Class Programming
Misc. Day (Rope Climbs, Double Unders/crossovers, Pistols, Paralette work, etc)
This Week of Programming
Wed: RDLs and Abs
Thu: Murph Prep
Fri: Back Squats
KSCF Notes
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Strength
Cleans
In 15 minutes:
3 sets of 2 starting at 70%
Then, sets of 1 with time remaining
WOD
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
L3: 135/95
L2: 115/85
L1: 105/75