Week 3 of 8: Saturday

Gymnastics
5 Rounds
12 Toes-to-Bar
6 Tempo Handstand Push-ups (3-4 Second Negative on Each Rep)

Weightlifting
Every 2 Minutes for 7 RoAunds
1 Full Snatch + 1 Overhead Squat
Start at 70% & Increase to a Heavy Single for the Day.

Conditioning
2 Rounds
21 Thrusters (95/65)
15 Box Jumps
9 Bar Muscle-ups
-Rest 3 Minutes
2 Rounds
15 Thrusters (135/95)
9 Box Jumps (30/24)
6 Bar Muscle-ups
-Rest 2 Minutes
9 Thrusters (165/115)
6 Box Jumps (30/24)
3 Bar Muscle-ups

Run
30-45 Minute Easy Run (Use Vest For At Least 15 Minutes)

Week 3 of 8: Saturday

Gymnastics
5 Rounds
12 Toes-to-Bar
6 Tempo Handstand Push-ups (3-4 Second Negative on Each Rep)

Weightlifting
Every 2 Minutes for 7 RoAunds
1 Full Snatch + 1 Overhead Squat
Start at 70% & Increase to a Heavy Single for the Day.

Conditioning
2 Rounds
21 Thrusters (95/65)
15 Box Jumps
9 Bar Muscle-ups
-Rest 3 Minutes
2 Rounds
15 Thrusters (135/95)
9 Box Jumps (30/24)
6 Bar Muscle-ups
-Rest 2 Minutes
9 Thrusters (165/115)
6 Box Jumps (30/24)
3 Bar Muscle-ups

Run
30-45 Minute Easy Run (Use Vest For At Least 15 Minutes)

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