Gymnastics
Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps
Conditioning
ALPHA
10:00 EMOM, Macho Man (135/95)
3 Power Cleans
3 Front Squats
3 Push Jerks
BRAVO
10:00 EMOM, Macho Man (95/65)
3 Power Cleans
3 Front Squats
3 Push Jerks
CHARLIE
10:00 EMOM, Macho Man (55/35)
3 Power Cleans
3 Front Squats
3 Push Jerks
