Saturday, November 24

Gymnastic conditioning to start our Saturday, with a rope climb drill that transitions into a strict gymnastic strength builder with tempo repetitions. Following our final iteration of this deadlift scheme, finishing our fourth iteration of our 9x3 deadlifts. Conditioning to finish, in two variations - a team of three workout (preferred option), but always an individual version posted as well for those training solo today. ACTIVATION 400 Meter Run (or 500m row) into: 30-20-10: Hip Extensions After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups Finish with a second 400 meter run (or 500m row). Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 5 Hang Muscle Cleans 5 Push Presses

Gymnastics Wod (Time)

On the 2:00 x 5 Rounds (10:00): 40 Double-Unders 2 Rope Climbs (15') Score is our slowest round of all five.

Following, not for score, 3 supersets: 8 Tempo Ring Dips 8 Tempo Ring Rows *On both repetitions, a 4 second tempo negative. Rest as needed between sets.

Deadlift (9 x 2)

9 Sets of 3: 3 Sets at 76% 3 Sets at 81% 3 Sets at 86% This is a build from last week, increasing each set by 2%.

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