Warm-Up:
Gymnastics Warm-Up – Day 2
12 minute AMRAP for quality:
Level 1:
10 Kips Swings
10 Strict Pull-Ups (w/band) or Ring Rows
10 Sec Tuck Hang/ Tuck Ring Support
10 Kettlebell Swings
10 Hollow Raises
Level 2:
5 Muscle-Up Row (w/turnout)
5 Butterfly Pullups
3 Weighted Strict Pullups
2 Skin the Cat
10 sec L-sits (Hang/Ring/Paralette)
3 Reverse Grip Leg Lift Handstand w/ wall
Strength:
5 x 2 Power Clean (3 Second Pause Below The Knees) + 1 Push Jerk
* Rest 60 Seconds
** As Heavy As Possible While Maintaining Perfect Technique.
*** The Push Jerk Is Only Performed After The Second Power Clean.
Conditioning:
7 minute AMRAP of:
8 Push Jerks (155/105)
10 Toes 2 Bar
40 Double-Unders
– Then (No Rest)
1 Minute AMRAP of:
Unbroken Hang Power Cleans (155/105)
* If You Drop The Bar Your 1 Minute AMRAP Is Finished.