Kit 160822

WARMUP (15)

2 Minute Row

Iron Scap 

3 Pause OHS

GYMNASTICS PRACTICE (20)

Every Minute For 16 Minutes:

Min 0 - 2:  Ring Swings + Kipping Ring Pull-ups + Pull-up on Bars With Emphasis on Hip Extension

Min 2- 4:  Soft Kick to Handstand + Alternating Shoulder Touches + Walk

CLEAN PROGRESSION (20)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Halting Clean + Halting Clean Pull + Full Clean

B.  Every 90″ For 9 Minutes (Up to 6 Sets)
Full Clean with 2" Pause Off Floor

Full Clean

CONDITIONING (10)

3 Rounds

20 Dus

15 TTB

20 Dus

10 Ring Push-Ups + Turn-out