Mobilize, then:
CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above*
Gymnastic Skills Prep
Two-Three sets, not for time, of:
20 Freestanding Handstand Marches*
5-10 Large Ring Swings
5 Candlestick Rolls
*Please complete kick to handstand x 10 reps if you don’t feel comfortable attempting freestanding handstand marches
A.
Take 10 minutes to build up to the heaviest snatch + overhead squat in the below workout:
L
Four sets for times of:
20/15 Calorie Assault Bike
7 Muscle-Ups
Overhead Squats*
Rest 3 minutes between sets
*Set 1: 5 reps @ 155/115 lbs
*Set 2: 10 reps @ 135/95 lbs
*Set 3: 15 reps @ 115/75 lbs
*Set 4: 20 reps @ 95/65 lbs