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GYMNASTICS +WEIGHTLIFTING

WU

TABATA 30” / 20” x 6:

-Shuttle run

-Dead hang

-Handstand hold / Elbow plank

SKILLS

TABATA 40” / 20” x 8:

-Hanging Hollow Hold

-Hollow Rocks

-Kip Swing

-Max Pull up Hold

STRENGTH

A. 4x

Clean complex:

-1 Clean pull

-1 power clean

-1 Front squat

-1 split jerk

B. 3x

-5 Heavy seated barbell press

CONDITIONING

For time:

20- 30 - 40

-KB Swing

-Ring row

-CAL

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