September 12


A. Warm Up

2 rounds

20 shoulder circles (10 forward, 10 back)
20 band pull apart
10-30 sec hollow hold

B. Gymnastics test 3

max HS hold (30 sec cap)

Rest 2 min

Max HSPU kipping or strict (if you can do 20 kipping UB do max strict before you attempt a kipping set)

C. Conditioning

Elizabeth (12 min Cap)


Power clean/squat clean @ 60/40kg - scale to managable weight (full clean if you can do RX weight only and clean 90/60+ kg)
Ring Dip - scale to push ups

D. Additional mobility