Gymnastics Skill Warm Up
30 Unbroken DU
24' HS Walk
5-10 Butterfly PU/C2B
Work on being efficient
12 Snatches 75#/55#
Find 1 RM Clean
Find 1 RM Hang Clean
Power Snatch 135#/95#
0:30 sec off
Guys pace - 1:40 - 1:50
Girls pace - 1:55 - 2:05
*Stay consistent. If you start at 1:40 or 1:55 and drop to the bottom you've failed at this exercise.
This should be the same pace as last weekend.
Overhead Stability Holds (3x3+60 sec hold)
Grab a bar with two bands and two KB on each side.
Pick your weight accordingly so that you can get through the strict press.
Banded March (3x2:00 with 40#/30# slam ball)
Set towels on the J-Hooks so we don't snap the Bands
Butt Squeezes (3x35)
Back Extensions (3x8)
Starting at the neck and curling each vertebrea down till your all the way down.