03/04 – Revenge Of The Seth
April 3, 202405/04 – Empire Strikes Back
April 5, 2024WARM-UP
2 sets:
• 10 Banded Pull Aparts
• 10 Banded Pass Throughs
-into- 3 sets:
• 5 High Hang Muscle Snatch 4 Snatch Grip Push Press
• 3 Hang Power Snatch 4 Low Box Jumps
• 4 Pike Push Ups
GYMNASTICS SKILL REVIEW
Take 10-15 min to practice handstand push-ups.
Advanced athletes can practice handstand walks or wall-facing strict hspu
WORKOUT PREP
3 sets:
2 Hang Power Snatch (build-in weight) 2 Box Jump Overs
3 Handstand Push Ups
THE FORCE AWAKENS
FIRE
For time 21-15-9 (12min cap):
• Hang Power Snatch (45/30)
• Box Jump Overs (24/20)
• Handstand Push Ups
WATER
• Hang Power Snatch (35/25)
• Box Jump Overs (20/16)
• 15-12-9 Handstand Push Ups
EARTH
21-15-9
• Hang Alternating Dumbbell Snatch (light)
• Box Step Ups (20/16)
• Dumbbell Push Press (light)
