Nov 30th 2018

Fitness:
A. Clean + Shoulder to OH + BS + Shoulder to OH 3 reps x 4-5 sets- rest as needed
+
5 rounds
15/10 cals AB (AFAP)
18 WB
1 sled push (heavy and fast)
rest as needed
+
3 sets
Star Plank on elbow 15-20 sec per side
SA FC 150′

Competition:
Gymnastics Support
A1. Bar MU AMRAP -3 x 3 sets rest as needed
A2. L-sit 10-30 sec “heels as high as possible”
B1. Peg Board Pullup x 3-5 + 3-5 sec hold each rep
B2. WTD Strict HSPU (Vest) 3 x 2-5 slow and controlled
B3. Strict HSPU 3 x 2-5
+
4 sets
10 BB BP
8 Strict Pullups (c2b)
6 Dips (Bar) @ 32×2
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
Slow Bear Crawl 50′ (Reverse)
**Add vest if appropriate for your skill level