0.20.2022

Warm Up
6:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans




Gymnastics Skill Work- choose A or B
A. Double unders

1. calf eccentrics 2 sets of 10 reps- lift up with 2 feet, lower with one foot on a bumper plate

2. jumps to a target consistently achieving 3-4" off the ground x 30 seconds

3. jump double clap drill x 30 seconds- keep body tall and jump off the balls of feet.

repeat 2 & 3 for 5 rounds, then 10:1 single unders to DUs x 2:00 practice. You will do 10 singles into 1 double under

B. Bar muscle up drills

1. overhead opener stretch x 1:00 https://youtu.be/Q6zZB48fTVg

2. standing hollow body banded lat pull downs

3.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video  https://youtu.be/bibf3sF_npg 

4. On a racked barbell, use a green band and practice hips to bar. First practice the hips coming to the bar using straight arms. Then practice the hips to bar with the transition over the bar. Watch the video on the transition. Banded bmu transitions- racked bar https://www.instagram.com/p/CYpBUD0JBpo/
   

5. Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition. Keep your arm straight and press down on the bar. https://www.instagram.com/p/CYpBUD0JBpo/

Cardio EMOM
20:00
min 1- 20 seconds power snatch 75/55 45/35
min 2- 20 seconds bar facing burpees
min 3- 20 seconds thrusters 75/55 45/35
min 4- 20 seconds box jumps 24/20"
min 5- rest