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GYMNASTICS WEIGHTLIFTING

WU

50 SU

10 Monster walk

10 Side lunges

5 Inchworm to push up

10 Mountain climber

5 Downdog to downdog

SKILLS

4x:

5 Kipping pull up / 5 strict pull up

8 Push up

10 Hollow rocks

30” Handstand hold

STRENGTH

A) E2MOM for 8’ :

Power snatch 5-4-3-2

Squat snatch 5-4-3-2

B) 4 x 3

snatch DL high pull

CONDITIONING

FOR TIME:

BUY IN: 20 CAL row/ ski/ run

3x:

10 HSPU/HRPU

15 DB thruster

20 knee raises

15m Bear crawl

10 Pull ups

CASH OUT: 20 CAL row/ski/run

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