Casey Fonoti

Wednesday November 20, 2017

Skill Work: Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Conditioning: 3 RFT: 800… Read more »

Monday November 20, 2017

Strength: 5 sets of: Back Squat x 5 reps Rest 3 minutes between sets and use that time to work shoulder mobility Conditioning: 5 RFT: 5 Power Cleans (135/95 lbs) 5 Thrusters (135/95 lbs) 10 Box Jump-Overs (24″/20″)

Friday November 17, 2017

Strength: Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch Conditioning: Every minute, on the minute, for 20 minutes, perform: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout…. Read more »