FRIDAY

Gymnastic Skills

Level 2.

Emom 9

2 Rope Up/Downs

20 Belly Facing Shoulder Taps

5 High Box Jumps

Performance

Emom 9

1 Rope Climb

10m HS Walk

5 High Box Jumps

Conditioning

Fitness

Every 5 mins (3 Rounds)

Run 300m

12 T2B

9 Pike Push-Ups

6 Hang Power Cleans 40/30

Performance

Every 5 mins (3 Rounds)

Run 400m

12 T2B

9 H/S Pushups

6 Hang Power Snatch 55/37.5

Coaching Notes, Strategy, and Goals

Goal: Finish each round in 3:30–4:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 8/10

Primary Objective: Stay consistent with gymnastic skills under fatigue, aim for unbroken or quick resets.

Secondary Objective: Hold a strong, steady pace on the run to create time for controlled movement on the gymnastics Hang Power Snatch/Cleans