FRIDAY

Coach Led

Gymnastics Skill Progression

Spend 10-15 minutes on Chest to Bar Technique and Progressions

-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.

For Time

“Glitch”

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 Jumps over PVC (Facing)

12 Chest to Bar Pull-Ups

– Rest 1:00 b/t sets –

*Alternate Directions Each Round

PVC Height: 30’’/24’’ (think box over without the box)

Dumbbell: 70/50lb, 32/22.5kg

Active: Pullups, 24/20’, 22.5/15

Lifestyle: Step over, Ring Rows, 15/12

This is all about going fast and unbroken, and pushing transitions. Pretend each set is its own little race against the clock.