Gymnastics:
A. Strict HSPU
(-2); rest :90 x 4 sets
B. Weighted Ring Rows
5-7 reps x 4 sets
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Conditioning:
A. Repeats
5 Hang Power Cleans at 75% (of HPC)
15 t2b
.25 Air Runner / 400m run (substitute)
50’ Double KB OH Walking Lunge 53/35’s
Rest 3-4 minutes x 4-5 rds
* HPC & t2b should be UB; adjust accordingly
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Becomplete:
1. Goblet hold Cossack SqTs x 6/ each side x 4 sets
2. Single arm single leg on RDL x 6/ each side x 3 sets
3. 4 rds NFT of, 30′ inch worm + 6-8 dB bench at 31X1 + 15 Bent over DB rear flys + 12 ghd weighted back Ext
4. 8-10 min of thoracic mobility
5. Crossover symmetry protocol