Workout for 9-27-16

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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