Weightlifting/Monostructural Conditioning, Long-Duration
“Patrick C”
AMRAP 19:
7 thrusters
9 wall-balls
200-meter run
Gymnastics Strength Development
Accum. 20-30 reps at top skill:
Level 1: Least-assisted pull-up
Level 2: Unassisted pull-up
Level 3: Weighted pull-up
Level 4: Least-assisted muscle-up
Level 5: Muscle-up
Level 6: Weighted muscle-up
After-Hour Accessory Coordination/Strength Exercise
Coordination: Spend 5-10’ doing practice on jump rope- double or triple unders
Strength: Deadlift: 1 set of 5 reps at 90% of the baseline 5RM
