2 sets:5 inchworms5 push-ups5 up-downs5 burpees5 elbow-to-insteps/leg5 max-effort vertical jumps10 behind-the-neck snatch-grip presses10 overhead squats to above parallel
Pre-workout5 sets, building in load:Snatch pull + power snatch + hang power snatch
- RX - For time:10-9-8-7-6-5-4-3-2-1Bar-facing burpeesHang power snatches (75/115 lb)
- INTERMEDIATE - For time:9-8-7-6-5-4-3-2-1Bar-facing burpeesHang power snatches (55/75 lb)
- BEGINNER - For time:8-7-6-5-4-3-2-1BurpeesHang power snatches (35/45 lb)
- MASTERS 55+ -For time:10-9-8-7-6-5-4-3-2-1Bar-facing burpeesHang power snatches (55/75 lb)
Accumulate:1:00 banded shoulder stretch/arm
For time:10-9-8-7-6-5-4-3-2-1DB-facing burpeesDB hang snatches (35/50 lb)- Switch arms as desired.
- SKILL I -10 sets::30 max strict handstand push-ups1:00 rest
- Gradually increase set sizes, and avoid working to failure.- Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.- The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.- Strict handstand push-up modifications: pike push-ups, dumbbell shoulder presses.