1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
7 Snatch Balance 95/65lbs
40′ Handstand Walk
10 Horizontal Ring Rows
2. Strength
Back Squat
4×4 @70%
4. Conditioning
4 Rounds:
12 Power Snatch 135/95lbs
12 Overhead Squats
12 Ring Dips
5. Gymnastics Accessory
Bar Muscle Ups
8×4
Use as little Kipping as possible to complete these sets of 4. The more strict the better.
Rest as needed.
6. Strength Accessory
Single Arm Dumbbell Push Press
3×12 on each Arm
Build weight through all three sets
Rest as needed.
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