Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
3 Strict Handstand Push-ups, 15 Abmat Sit-ups
6 Strict Handstand Push-ups, 15 Abmat Sit-ups
9 Strict Handstand Push-ups, 15 Abmat Sit-ups
12 Strict Handstand Push-ups, 15 Abmat Sit-ups
….
Increase by (3) SHSPU until time cap is reached.
Hang Power Snatch Technique
5 Sets: with PVC or empty bar
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks
Hang Power Snatch
On the 1:30 x 5 Sets:
3-3-2-2-1 Hang Power Snatches – then
Max Ring Muscle-ups
Conditioning
“Group Hug”
Teams of 3, Relay Style:
AMRAP 30:
5 Toes to Bar
250 Meter Bike
5 Hang Power Snatches
One athlete completes the full triplet while the other two rest. The barbell weight increases every (6) rounds, or said another way, when each teammate clears that weight for two rounds each.
Weight 1: (35/25 kg)
Weight 2: (43/29 kg)
Weight 3: (52/38 kg)
Weight 4: (61/43 kg)
Weight 5: AMRAP @ (70/48 kg)
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