GYMNASTICS SKILL WORK:
Minute 1 – 5-8 Ring Dips
Minute 2 – 20 Second Hollow Body Hold Directly into 20 Second Superman Hold
16 Minute EMOM:
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 10 Dumbbell Thrusters (50/35)
4th Minute: 8 Burpee Box Jumps (24/20)
In order to hit the proper stimulus today, athletes should choose a weight on the barbell that they could complete 15+ repetitions unbroken. Note that the burpee box jumps are not over the box, so each repetition ends with a full extension of the hips at the top. If needed, stagger athletes by two minutes at the start.
Going too fast at the beginning often leads to erratic, choppy movement later. Going a little slower early on here will likely lead to a faster time in the end. While athletes are capable of holding on for large sets on the bar movement at the beginning, the same concept applies from before. Breaking these into 2 sets with a short break between keepings things running smoothly.