podium

Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds
Skill
7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

Conditioning

10 minute AMRAP of:

6 Deficit Handstand Push Ups (6″/4″ deficit)
30 (steps) Barbell Lunges (front rack) 45Kg/30Kg
60 Double-Unders

There is No Substitute for Hard Work – Michael Winchester