5:45pm Jump Rope and Toes to Bar Skills Clinic
Topics covered:
– Jump Rope sizing
– Crossover Single Under and Double Under drills
– Types of gymnastics grips
– Toes to Bar progressions

Strength
Every 2:30, 6 Sets
1-3) 1 Squat Clean + 1 High Hang Power Clean + 1 Push Jerk (70-75% of 1RM CJ)
4-6) 1 Squat Clean + 1 Hang Power Clean + 1 Push Jerk (75-80%)
*Hold onto bar between reps

Conditioning
For Time
25 Wall Balls (20/14)
10 Front Squats (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Power Cleans (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Shoulder to Overhead (185/125) (FX: 155/105) (RX+: 225/155)
*12:00 Cap

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4 Rounds for Time:
500/400m Row (FX: 400/300m)
30 Sit-Ups
15 Burpee Box Jump Overs (24/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)
*30:00 Cap

Strength
Every 2:30, 6 Sets
3-Position Squat Snatch (↑, start at 55-60% of 1RM Snatch)
*3 reps – Floor, Hang, High Hang
*Hold onto bar between reps

Conditioning
3 Rounds of 3:00 on/1:00 off
AMRAP
60 Double Unders (FX: 40)
9 Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)
3 Wall Walks (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*Continue where you left off

Strength
Every 2:00, 4 Rounds
1) 10 Straight Arm Banded Pulldowns + 10 Banded Wide Grip Strict Pull-Ups
2) 10 Ring Rows + 10 Bent Over Row

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Calorie Row
4) AMRAP 50′ Shuttle Runs
*Score is total Calories/Reps

“8 Nights of Hanukkah”
8 Rounds for Time w/ Partner – Split Reps Any Way
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
*Compare to 12/15/22