Thursday – 13th February 2020

Strict Gymnastics
0:00 – 5:00
Handstand Floater Practice

5:00 – 10:00
5 Chest to Bar Pull-ups
5 Strict Handstand Push-ups

10:00 – 15:00
5 Toes to Bar
10 Pausing Hip Extensions

15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows

Power Clean Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
3 Rounds:
400 Meter Run
10 Power Cleans (60/40)
500/400 Meter Row
10 Push Jerks (60/40)