WARM UP: Any order, NFT
10-15 empty bar Press/Push Press
10-15 Windmill Push Ups
10-15 GHD sit ups
10-15 Pull ups
MOBILITY: Banded shoulder mobility, banded pigeon stretch
STRENGTH: 15 min
Work up to a 1RM Snatch
*keep snatch instruction at the start minimal, work with issues individually to give all athletes as long as possible.
GYMNASTICS
Spend 5 minutes practicing stringing forward rolls together (5 rolls)
http://gymnasticswod.com/content/forward-roll-floor
Spend 5 minutes practicing Handstands into forward rolls
http://gymnasticswod.com/content/handstand-forward-roll
Spend 5 minutes practicing forward rolls into handstands
http://gymnasticswod.com/content/forward-roll-tuck-handstand
WOD: 5 rounds
5 Heavy Power cleans (185/115)
10 reverse burpees
