Mobility
1 Min Good Morning
1 Min Wall Hinge
1 Min Squat to Stand
1 Min Forearm Stretch
1 Min Overhead Activation
Strength
EMOM 12’
1st 5 Snatch Grip Deadlift
2nd 5 Hang Snatch Pull
3rd Hang Power Snatch
GYMNASTIC SKILLS
Pull Ups
Hang Practise
False Grip Hang Practice in Ring
20 Sec on 20 Sec off x 4 Round
Tempo Pull-Ups
5 Rounds of
7 Rep Tempo Pull-Ups
3 Sec Down
60 Sec-120 Sec Rest as you need
Hips Drill
Hip to Bar Drill
5 Reps 4 Round
60 Sec Rest if you need
Hollow &Superman Rock
Tabata This:4 Min
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