Same as class. Build up in weight.
-Strength-
Same as class. Heavy.
-Conditioning-
A.
Same as class. Stay with moderate loads. Not light but don't work up too heavy either. Keep it clean.
(Gymnastics/Accessory should be completed at a later time in the day if possible, before or after)
-Gymnastics/Accessory-
A.
Five rounds for time of:
20 C2B Pull ups
Rest 1:1 (1.5:1 if unbroken). Finish faster than last week. Less sets.
B.
Two rounds for time, yes, but more for quality, of:
Row 1000 meters
50 Pistols, alternating
Use of lifters is permitted and encouraged.
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