Sunday Open Gym at NOX Training

Sunday Training

6x1 Snatch

6x1 clean and jerk

5x3 back squats

7 Rounds- 

Every 2:30 (do 1 round every 2:30)

7 Strict Chest to bar Pull-ups

45 seconds holding 2x70# dumbbells

*rest remaining time then repeat 6 more times

10 Minute EMOM

1. 5 strict handstand pushups

2. 5 bar muscle ups

7x2 shoulder press (175#)

-15 back extensions after each set

I did the stuff above trying to work on my weightlifting and gymnastics/ grip work so if you want something with a bit more conditioning then below is what Sam did. 

15 minute EMOM

1. 10 deadlifts (205#) + 10 handstand push-ups

2. 50 double unders

3. 1 round of "Cindy" (5 pull-ups + 10 push-ups + 15 air squats)

4. 100m run + 5 box jumps + 5 wallballs

5. Max reps sit-ups

* cycle thru each station, staying at each station each for 15 minutes (should come out to 3 rounds).