Lauren 160922

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 (10)

Crossover Symmetry

Kick to Handstand

Dip Stand Support With Turnout

SKILL (10)

Every Minute For 10 Minutes:

Even:  Gymnastics:  Beat Swing

Odd:  Weightlifting: Snatch

CONDITIONING (15)

For Time:

8 High Hang Power Snatch

7 Hang Squat Snatches (From Blocks)

6 OHS

8 Beat Swings 

7 Knees to Elbows

6 "Toes to Bar"

6 HIgh Hang Power Snatch

5 Hang Squat Snatches (From Blocks)

4 OHS

6 Beat Swings 

5 Knees to Elbows

4 "Toes to Bar"

4 Power Snatch

3 Hang Squat Snatches

2 OHS

4 Beat Swings 

3 Knees to Elbows

2 "Toes to Bar"