Kit 160818

WARMUP (15)

Row 500m

Iron Scap

5 Behind the Neck Presses from Split Position

4 Jump to Split

3 Tall Jerks

3 Split Jerks

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:
 10" Ring Support +
Ring Dip +
10" Ring Support +
Kipping Ring Dip

SQUAT CLEAN & JERK PROGRESSION (20)

Every Minute On The Minute For 10 Minutes

1 Jerk Dip +

1 Split Jerk With 5″ Pause in Receiving Position

Every 90″ For 12 Minutes

1 High Hang Clean +

1 Hang Clean +

1 Split Jerk