Lauren 160915

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

Alternating Single Leg Lunges
Dumbbell Walking Good Mornings

WARMUP (5)

Crossover Symmetry + Handstand Holds

GYMNASTICS PRACTICE (15)

6 Minute EMOM
1 Pull-Up + 5 Second Scap Squeeze + 5 Second Negative

Rest 3 Minutes

6 Minute EMOM
7 Second Negative HSPU to ABMatt + Kick to Hollow + Tempo Push-Up 33X1

CLEAN TECHNIQUE (15)

Every 2″ For 12 Minutes (Up to 6 Sets)

Learn to Rotate Around the Bar

1 Clean Pull From Blocks +

1 Squat Clean From Blocks

Rest

1 Mid-Thigh Squat Clean +

1 Split Jerk

EXTRA CREDIT:  CONDITIONING

TBD