Warm-Up: Coach’s Choice
Strength/Skill: Gymnastics – 10 Minute EMOM
Even: 2 Rope Climbs
Odd: 2 Ring Muscle Ups
WOD: 6 Minute GAFAP
Toes to Bar
Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20)
*Start at 4 reps, then 8, 12, 16 . . .
6 Minute GAFAP
Wall Balls (20/14)(14/10)
Alternating Dumbbell Hang Snatches (50/35)(35/20)
*Start at 4 reps, then 8, 12, 16 . . .
*Use one dumbbell for both dumbbell movements.
*Rest 4 minutes between the two GAFAPs.
Stimulus/Focus: Push hard in each 6-minute workout. Increase reps by four each round. Try to do smaller sets unbroken and take no more than one break if needed in the larger rounds. You will have two separate scores for the two workouts. These will be your total rep count for each one
Cool Down: Tabata Plank Knees to Elbow