Warm Up:
Kettlebell Complex
Shoulder Prep
GYMNASTICS SKILL:
spend 10 minutes doing negative work on the following: (can be both or one)
Pull Ups
Push Ups
Ring / Bar dips
REVIEW: DB Hang Squat Clean
WORK: NICK
12 RFT
10 DB H squat clean 45/35
6 HSPU off dumbbells
Rx2: HSPU off floor
Rx3: Push up or mods, less weight
*You will have the option to do 6 rnds of this workout or split the work with a partner. If you are not a regular attendee of classes or have not done any volume of push ups/hspu lately, you will modify this workout*
SILVERS:
GYMNASTICS SKILL WORK: Low bar push up
Even if you are proficient in push ups, you will work this skill off the low bar focusing on hand position just outside of shoulders, perfect hollow body form throughout the movement, and elbows at a 45 degree angle from the body in the bottom position. Set the bar at an appropriate height where you can do 8-12 reps at a time in perfect form. Complete 3 sets.
REVIEW: DB Hang Squat Clean
WORK: NICK
With a partner, complete
12 RFT
10 DB Hang Sq Clean
6 Push ups
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