Sunday Training
6x1 Snatch
6x1 clean and jerk
5x3 back squats
7 Rounds-
Every 2:30 (do 1 round every 2:30)
7 Strict Chest to bar Pull-ups
45 seconds holding 2x70# dumbbells
*rest remaining time then repeat 6 more times
10 Minute EMOM
1. 5 strict handstand pushups
2. 5 bar muscle ups
7x2 shoulder press (175#)
-15 back extensions after each set
I did the stuff above trying to work on my weightlifting and gymnastics/ grip work so if you want something with a bit more conditioning then below is what Sam did.
15 minute EMOM
1. 10 deadlifts (205#) + 10 handstand push-ups
2. 50 double unders
3. 1 round of "Cindy" (5 pull-ups + 10 push-ups + 15 air squats)
4. 100m run + 5 box jumps + 5 wallballs
5. Max reps sit-ups
* cycle thru each station, staying at each station each for 15 minutes (should come out to 3 rounds).