Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups


12 minutes to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).


10 minutes to complete-

4 rounds of:

15 Push Jerks 60Kg/40Kg
15 Toes to Bar
50 Double-Unders

With the remainder of the 10 minutes-


Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

Move Your Feet – Greg Everett