WARMUP:

Gymnastics Skills Practice


PART I:  GYMNASTICS
Every 90” for approximately 24 minutes, alternate between:

A1:   5 Wall Walks or Max (Up to 1 Min)Handstand Hold
A2:  Max (Up to 1 Min). Weighted Stand Support
A3:  5 to 6 False-Grip Reverse Banded Pull-ups or Banded Strict Chest to Bar Pull-ups
A4:  20 - 40” GHD Hollow Hold

B1:  4 - 8 Banded Strict Muscleups or Jumping Muscle-ups
B2:  10 - 20 Parallette Push-ups (Optional)


PART II:  CONDITIONING
“Second Cut” Variation

For Time:
800m Row
66 DB/KB Jerks 35/25
132 Ft.  Handstand Walk or Double Overhead DB/KB Lunge 35/25


OR


OLYMPIC WOURKOUT

Muscle snatch + OH squat
Less than 55%

Snatch: waves
1(1) 85% 1(1) 88% 1(1) 90%  1(1) 100-105%
1(1) 90% 1(1) 92% 1(1) 95%
1(1) 95% 1(1) 95% 1(1) 100%

Back squat
6(5) 100% of CJ