Gymnastics/Weightlifting Conditioning, Mid-Duration
“Pop & Lock”
AMRAP 13:
15 toes to bar
10 ring dips
5 squat snatch
Gymnastics Strength Re-Test
Pull-up, chin-up, or muscle-up
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
After-Hour Accessory Exercise
Midline: Accumulate 3 minutes of face-up planks.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses
Before class:
Calculate: 60% of snatch 1RM
Check: Previous best on pull-up
Wear: Wrist wraps, lifting shoes, gymnastics grips, knee sleeves.
After class: Record workout results, do accessory exercise, clean & return equipment.
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