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Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

2 Rounds of:

  • 10-15 Shoulder Pass-throughs
  • 15-20, Scapular Push-ups
  • 10-15 Ring Rows – controlled tempo
  • 10-20 Air Squats

Part 1: Gymnastic Skills Practice

OR

Hang Power Clean Technique Work

Part 2:

5 Rounds for Max Reps of:

  • 20sec Max Dips
  • 20sec Rest
  • 20sec Max Deadlifts @ approx 50%1RM
  • 20sec Rest
  • 20sec Max Kipping Pull-ups or Ring Rows
  • 20sec Rest

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