Warm-Up:
Gymnastics Warm-Up – Day 1
12 Minute AMRAP for Quality:
Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises
Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks
Strength:
Snatch Grip Push Press + Overhead Squat 3 x 3
* Heavy As Possible
** Rest 60 Seconds Per Set
Conditioning:
For time:
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 Toes 2 Bar
9 Power Cleans @ 185/120#
15 Toes 2 Bar
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders
* 10 Minute Time Limit
MidLine / Stabilization:
3 x Max Effort “Nose & Toes” Handstand Holds
* Rest 60 Seconds