160206 ~ Gymnasty Prep Starts Today!!

Today marks the start of the Gymnasty Open Prep Program brought to you by Coach Kimi & Daniel Mariano! 

Good luck to Coach Ade who is lifting at Winterlift today!  Coach Ade has been on an absolute tear lately on the platform.....send her good vibes for some big PR's!!!

Good News!!! There's no burpees today!!!

Make Up Saturday!

15 min to complete 1 of the following:

Monday: Pause Back Squat:EMOM x 6 min, 1 @ 90% Then..8 min to : Work up to a heavy set of 5 Push Jerk from the floor

Tuesday: Full Snatch: 20 @ 80% for Time. Two Consecutive misses results in a 1 minute “penalty”rest. Then…Every 90 Seconds for 5 Rounds (6 min):30 Max HSPU: 1 Minute Rest, Rnds 1-2: Strict, Rounds 3-5: Kipping

Wednesday: EMOM x 6 min: Pause Front Squat, 1 @ 90%

Thursday: Complete For Time: Squat Clean & Jerk, 20 @ 80%, Two Consecutive misses results in a 1 minute “penalty”rest

Conditioning:

Burner
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:

Dumbbell Push Press, (50/35#)
200m Row after each set.
Example: Partner 1 does the ten reps + 200m Row. Once Partner 1 returns from the row partner 2 does the 10 reps + 200m Row.

Cash Out:

Mobilize & Socialize!


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