Gym Experience

The Set Up

CLEARA1. 10 - 20 Supine Ring Pull Ups      rest 30 secondsA2. 15 -20 GHD Sit Ups      rest 2 minutes X 3NOTE: Feet up on a box for the supine ring pull-ups. The novice needs to understand the GHD sit-up before attempting to perform full range of motion. STRONGA. Squat Clean 3, 2, 1, 3, 2, 1; rest 3 minutesNOTE: Not touch and go. Try to increase your loading, even on the second 3,2,1. Challenge yourself. BALANCE5 Rounds For Time:7 Power Snatch (145/95) + 20 Jumping LungesNOTE: Don't hit the back knee on the jumping lunges, however, come close to hitting the back knee on the floor. Keep your Power Snatch tight and efficient. Think about being fast on that third pull under the bar, and make sure you are getting that bar deep into your pockets before going into the jump. Remember, power means above parallel.