GYMNASTICS STRENGTH
PERFORMANCE
Every 2 mins, for 12 minutes (3 sets of each):
Station 1
2 Weighted Pull-Ups + (Plate or DB)
4 Strict Overhand +
6 Strict Underhand Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Strict HSPU 8 reps
FITNESS Scale Strict HSPU to L-Sit DB Press
CONDITIONING
PERFORMANCE
For Time.
20 DB Hang Clean and Jerk (Alternating)
200m Run
10 Clean and Jerks 60/40
200m Run
10 Single Arm Devils Press (Alternating)
200m Run
10 Clean and Jerks 60/40
200m Run
20 DB Hang Clean and Jerk (Alternating)
