LET’S GET GYMNASTY! 11.14.15

All

ALL: Metcon (No Measure)
2 Sets:
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean

Notes
Start with empty bar. Add a little bit of weight each set.

ALL: Clean (1RM)

ALL: Metcon (AMRAP – Reps)
AMRAP 20:
5 Muscle-Ups
10 Handstand Pushups
20 Kettlebell Swings, 32kg/24kg

EXTRA: Metcon (No Measure)
1) 10 Rope Climbs, 12′ Ascent
2) 3×15-20 Pike/Straddle Leg Lifts

Notes

Rope Climb: The client should select a challenging variant. If 10 legged rope climbs is very easy, go legless. If that’s easy, go “strict”, i.e. deadhang with no use of legs to create momentum. Then go full range, where they must control the descent all the way back down to the floor.

Straddle Leg Lift: https://www.youtube.com/watch?v=xNLuw7gSArM Straddle is generally easier than Pike

Pike Leg Lift: https://www.youtube.com/watch?v=sBhQxMfpuJU

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