Weightlifting/Gymnastics Conditioning, Short-Mid Duration

“Julia” (11-06-17 retest)

AMRAP 7:

31 Deadlifts
31 Thrusters

SC: 60% of p-press 1RM, RX=95/65, RX+=135/95

3 minutes’ rest, then:

AMRAP 7:

31 Candlesticks
31 Burpees to Target

SC=situps, RX=candlesticks, RX+=TTB

Gymnastics Power/Speed Development

3 minutes after 2nd metcon…

7:00 to find:

Max-height box jump
Use plates & boxes as able
Two-step walking approach