WoD 30.4.18

**The last 2 weeks of the gymnastics skills cycle, we will compress it in one,in order to begin earlier with the muscular endurance cycle.

LEVEL 2 + LEVEL 1

15min warm up + board briefing

Part a

i)10min Hspu drills

5min Work with the coaches on establishing perfect body form and mechanics on HSPU.

Athletes work at open area with partners.

5min work on floor and box scaling options

 

4min Transition time

 

ii)Every 1:30 x 7 (10:30)

Level 2: 4 overhead squat w 3”pause at the bottom + 8 strict ring rows

Level 1: 4 overhead squat + 8-10 kb rows for each arm

the first 2 sets use it for warm up,then Keep the load at 70-80% 1RM

 

4min transition time

 

Part b

Level 2

6min Amrap

7 Power Snatch + 5 Overhead squat + 3 Snatch rx plus:60/40 , rx:45/30

12 pullups rx+: c2b

Level 1

6min Amrap

6 back squat + 4 push press + 2 thrusters 25-35kg/15-25kg

12 kb swings @moderate load