Prep accordinly so each set of 8 is challenging. Select a weight that will make your final 2 reps of each set extremely difficult.
21 Abmat Sit Ups
15 Box Jumps 24/20
9 Strict HSPU
Feet on boxes
DB Strict Press (should be hard)
*Kipping hspu are scaled too.
We are going to be seeing some more gymnastics in class in the coming months which means there will be a lot of PRs to come!
Min 1: 3 high hang snatch
Min 2: 3 TALL box jumps
The tall box jumps are suppose to mimick the explosiveness from your high hang Snatches. Practice getting vertical and distributing your weight correctly. Snatch weight is up to you but should probably be kept fast.
5 Strict Ring Dips + :10s Top of Dip hold to finish every set.
Rest as needed between sets.