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MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

BENCHMARK

“Fran” 21/15/9
Thrusters 43.5/29kg
Pull ups

Scaling options

  1. 15/12/9/6/3 =45reps
  2. 12/10/8/6/4/2 = 42resp
  3. 12/9/7/5/3 = 36 reps

4min time cap

GYMNASTICS STRENGTH

A) 10min EMOM
5 Negative dips – 5secs
10 False grip ring rows

B) Every 2mins x 5
2 Partner muscle ups

C) 5 Rounds – 8min time cap
12 Burpees
6/4 Muscle ups

OPTIONAL EXTRAS

Programmed work or

Snatch high pull 5×5