Wednesday, February 15th 2017

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Warm Up:

3 Sets, not for time
a) 8 Overhead Squats, light weight, slow eccentric
b) 50 Double Unders
c) 15 Hollow Rocks

Gymnastics Instruction:

Muscle-Ups & Progressions
Muscle Up Transition Drill
Banded Ring Muscle Up
Banded Bar Muscle Up
Toes-to-Bar & Progressions
Knees to Elbows
Hanging Knee Raises
Handstand Walk
Wall Walk
Handstand Hold

Gymnastics Skill Practice:

4 Sets, not for time
4 Muscle-Ups -or- Muscle Up Progressions -or- Pull Up + Ring Dip
8 Toes-to-Bar -or- Knees to Elbows -or- Hanging Knee Raises
Max Distance Handstand Walk

TIMECAP: 10:00

Barbell Instruction:

Power Clean & Jerk