160816 ~ Weightlifting Gymnastics

As we progress through the various phases of our current cycle, you will notice a transition from our Gymnastics Warmup pieces to what we will call Weightlifting Gymnastics.  Through various alternating EMOM's, we will be practicing our most technical skills: Oly. Lifting & Strict Gymnastics movements are on tap...let's get consistent and strong!!

Olynastics:

EMOM x 16 min Alt.

a.       Clean & Jerk

3 @ 50/60/70/75%

4 x 2 @ 80%

b.      4 Strict Pullups (C2B if possible)

4 strict K2E

4 Strict T2B

**Attempt the complex UB,  if not, get the work in within the min**

Conditioning:

AMRAP 12

15 Thrusters (95/65#)

10 Pullups

15 Wall Balls

20 Cal. Row

Cash Out:

12 min Goat Practice

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