Gymnastics Barbell Complex (12/28/17)

27
Dec

Gymnastics Barbell Complex (12/28/17)

GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 calorie machine
8 kip swings
8 push ups
12 goblet squats

Strength: Back Squat (every 1:15)
Welded: 6×3 (across)
Welded Lean: no strength

MetCon:
Welded:
15-12-9-6
toes to bar
pull up
thruster (105#/70#)
*16 minute time cap

Welded Lean:
10-9-8-7-6-5-4-3-2-1
burpees
goblet squats (35#/26#)
then:
1-2-3-4-5-6-7-8-9-10
kettlebell snatch (35#/26#, each side)
wall balls (20#/14#)
5-4-3-2-1
burpees
goblet squats (35#/26#)
kettlebell snatch (35#/26#, each side)
wall balls (20#/14#)