Like a Baby Bird

GYMNASTICS CONDITIONING

5min AMRAP
50 GHD Sit-ups
50m HS Walk

5min AMRAP
10 Burpee Box Jump Overs 24/20
AMRAP UB Bar Muscle Ups
*once you miss a BMU, go back to BBJOs

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
10 ALT Pistols 35/25

Rest 3-5min between AMRAPs

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Clean & Pause Jerk

B. 10 x 1 Clean & Jerk
75/80/70/75/80/85/75/80/85/75

C. 5 x 1 Clean Pulls @ 105%

MetCon

CLASS

HATCH W5D1
Back Squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%
Front Squat
1*5 70%
1*4 80%
1*3 85%
1*3 90%

7min AMRAP
Power Snatch 95/65
EMOM 8 Hand Release Push-ups