Kit 160810

WARMUP (15)

Row 500m

Banded Snatch Deadlift (15)

Burgener Warm-up

Crossover Symmetry - Shoulder Mobility 

V- SITS

GYMANSTICS PRACTICE (15)

Every 2 Minutes For 12 Minutes

Min 0 - 2:  1 - 3 Ring Pull-Up w/ Lacrosse Ball + 1 Front Lever to Invert + Assisted Front Lever

Min 2 - 4:  3 Kipping Pull-Ups + 1  Beat Swing + 1 Knee Up + 3 Kipping Pull-Ups

PULL/PUSH (15)

Every Minute For 12 Minutes:

Min 0 - 2:  Hollow Body-Ring Pull-Ups + Transition

Min 2- 4:  10" Ring Support + Ring Dip + 10" Ring Support

SNATCH PROGRESSION (20)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Learn to Hold All Positions
1 Snatch Lift – Off +
1 Snatch Deadlift +
1 Snatch Deadlift to Power Position +
1 Squat Snatch

B.  Every 90″ For 9 Minutes (Up to 6 Sets)
Work Backwards
1 Snatch Deadlift to Power Position +
1  Mid Thigh Snatch