FRIDAY WORKOUT

LONG SOCKS AND/OR PANTS TODAY!!!

Gymnastics Skill Work 15 Minutes:

Rope Climbs - Work on footwork (locking the feet in), and using your legs to help propel you up the rope. NO LEGLESS today, work on footwork.
Handstand Push-ups - Do Strict Handstand Push-ups for 2 - 3 sets of 2 - 4 reps, and then practice Kipping Handstand Push-ups for LOW volume (2 - 3 reps at a time), nailing down your positioning, and timing.


Then...


Every 2 Minutes:

2 Clean & SPLIT Jerk (start @ 65% of Power Clean 1RM)
**10 Total Rounds**

*The Catch: You will Split with your NON-dominant leg for your first Jerk each round, then switch to your Dominant leg for your second rep. When the weight starts to get heavier, you may switch to doing both Jerks with your Dominant leg.


Then...


Sprint Relay Elimination!!!

In Groups of 2 - 3:
Shuttle Sprint to Dumpster & Back, 100m Mark & Back, Blacktop & Back
*The bottom 2 Teams will be eliminated each round, until we are down to 2 Teams. There will be prizes for the top 2 Teams. :-)