Saturday 1/3

The gymnastics seminar runs 9:30-11am it will probably run a little long I assume.

1) 20 minutes to work up to a heavy single Snatch and C+J

2) EMOM for 12 minutes
Min 1: 2-3 Rope Climbs
Min 2: 16-24 ft HS walk, with a turnaround (if you can do these easily go 12ft out and 12 ft back, goal is to turnaround on your hands)
Min 3: Single Leg RDL x 6 each leg

3) Will be interval style obstacle course with  jumping, agility and some fast cycling oly lifts

4) Just like 2 weeks ago but today after the intervals
OHS 3 x 3
FS 3 x 3
BS 3 x 3

5) 7 min ladder
Pistols and burpees
2,2, 4,4,6,6 (pistols are total and alternating)