Strength Conditioning/Speed Training Cycle: Week 1 of 5, Saturday

Gymnastics
3 Rounds
50 Foot Handstand Walk
20 Barbell Thrusters (45/35)
Move at a steady pace through this workout.

Strength Conditioning
2 Squat Cleans (225/155)
2 Bar Muscle-up
2 Squat Cleans (235/165)
3 Bar Muscle-ups
2 Squat Cleans (245/170)
4 Bar Muscle-ups
2 Squat Cleans (255/180)
5 Bar Muscle-ups
2 Squat Clean (245/170)
4 Bar Muscle-ups
2 Squat Cleans (235/165)
3 Bar Muscle-ups
2 Squat Cleans (225/155)
2 Bar Muscle-up
Use one bar. Quickly change the weights (by yourself) and go.

Conditioning
3 Rounds
12 Burpee Box Jumps (24/20)
400 Meter Run
Rest 1 Minute Between Rounds

Bike
35 Minute Easy

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