Strength & Conditioning
Gymnastics Warm Up
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Strength
A) Snatch High Pull 3 x 5
-Hip Flexor Stretch (30 Seconds)-
B) Behind The Neck Snatch Push Press 3 x 5
-Crossover Stretch (30 Seconds)-

Conditioning
15 Double Kettlebell Swings
21 Dumbbell Push Presses
12 Double Kettlebell Swings
15 Dumbbell Push Presses
9 Double Kettlebell Swings
9 Dumbbell Push Presses


CrossFit

Gymnastics
Muscle Ups

Skill
3-Paused Snatch. Pause for 2 seconds at just off the floor, just above the knee, at the hip (high hang), then finish the snatch. Work up to a heavy single.

Conditioning (Strength/Endurance Development)
Dianabeth
9 Power Cleans 100Kg/70Kg
21 Handstand Push Ups
7 Power Cleans 100Kg/70Kg
15 Handstand Push Ups
5 Power Cleans 100Kg/70Kg
9 Handstand Push Ups