10am/12noon/5:30pm/6:30pm Class Only Today


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

7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

Conditioning

For time:

30 Push Press 52.5Kg/35Kg
30 Over-the-Box Jumps 24/20″ (touch top)
30 Pull-ups
30 Handstand Push Ups