TUESDAY

MOBILITY/SPECIFIC PREP

M1. Band Assisted Lats (90 secs per side)

SP. 1 Round

2 Turkish Get-Ups (each arm)

5 KB Hang Snatch (L)

5 KB Windmills (L)

5 KB Single Leg Deadlifts (L)

5 KB Hang Snatch (R)

5 KB Windmills (R)

5 KB Single Leg Deadlifts (R)

GYMNASTICS CAPACITY

FITNESS

Alternating On The 1:30 (3 Rounds)

A) 10-15 Pushups to Target

B) 15/10 Cal Row

C) 10 Banded Kipping Pullup’s

PERFORMANCE

Alternating On The 1:30 (3 Rounds)

A) 15-20 Deficit Pushups

B) 20/15 Cal Row

C) 15 Pullup’s (Kipping/Butterfly)

CONDITIONING (For Time)

PERFORMANCE and FITNESS

4 Rounds

Run 200m

15 Box Jump Overs 24/20

12 Alternating DB Hang Snatch 22.5/15

9 T2B

6 Power Cleans 60/40