Gymnastics Strength & Skill Development

Tuck planche progression
-Frog stand, knees on bent elbows >1st w/ spotter, 2nd independent
-Frog stand, knees on straight elbo >1st w/ spotter, 2nd independent
-Tuck planche on parallette

Cluster progression
-Hang power clean + thruster
-Hang squat clean + thruster
-Power clean + thruster
-Squat clean + thruster

Weightlifting/Gymnastic Condit, Short-Mid Duration

“Cluster-Up”
3 rounds for time:
7 clusters
7 muscle-ups

After-Hour Accessory Agility/ Core Exercise

Agility: Setup an agility ladder & spend 5-10’ on patterns.
Core: Accumulate 30-50 strict hanging around-the-worlds, TTB, or leg raises in fewest sets.