Gymnastics:

 

A. 3x 8 Strict C2B pull-ups

 

B. 5x 1 Negative strict muscle-ups

 

C. For quality:

50 Shoulder taps

40 sec. HS hold

30 sec. L-sit

30 sec. Hollow hold

20 sec. Chin-over-the-bar hold

30 sec. Hollow hold

30 sec. L-sit

40 sec. HS hold

50 Shoulder taps

TC. 15 min.

 

 

Advanced Class:

 

*** Do your mobility work before the class. Make sure your shoulders, wrist and ankles are ready. ***

 

A. 3 Rounds for quality:

3-5 MU's

10 m HS walk

50 Unbroken DU's

 

B. 10 min. Snatch technique work

 

C. 10 min. for working up to a heavy Power snatch

 

D. 5 Rounds for time:

15 Thrusters 95/65 lbs

15 C2B's

Rest 60 sec. between the sets

 

 

E. 2 Supersets of:

20 GHD sit-ups

20 T2B's

Rest 2 min.