Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.
Gymnastics Skills Warm-Up
Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings
followed by…
Five sets of:
Speed Swings x 5 reps
Rest as needed followed by…
60 Second Bottom Balance Complex
followed by…
followed by…
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
*Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
B. Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…
C. Complete as many rounds and reps as possible in 5 minutes of:
3 Overhead Squats (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…
D. Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….