Gymnastics Conditioning/PreFatigued Strength Test
From 0-8:00:
“Alpha Brawner”
AMRAP 8:
1 muscle-up
12 handstand push-ups
From 8-14:00:
Push Press 3-3-3-3-3-3-3
Work from the rack
Work to a heavy or max triple
From 14-22:00:
“Beta Brawner”
AMRAP 8:
1 pull-up, C2B
13 ring dips
From 22-28:00:
Push or Split Jerk 1-1-1-1-1-1
Work from the rack
Work to a heavy or max single
After-Hour Accessory Exercise
Posterior chain: Barbell glute bridges, 3 sets of 15 across.
Rotator cuff: Choose a favorite CrossOver Symmetry protocol.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Wear wrist wraps; check previous bests on p-press, jerk.
