Gymnastics:
7x 30s/30s Hollow Rocks
Max Effort Plank Hold.
Strength
3×3 ( Back Squat)
1×3 @70%
1×3 @80%
1×3+@ 90%
Work
10:00 to complete:
100 Double-Unders
50 Wall Balls 20/14#
With the remainder of the 10:00 complete max reps of:
Power Snatches 115/65# ( advanced athletes can increase weight to 135)
Accessory:
3×10 Ring Rows
