Final week

Front squat 4-4-4-4-4-4 (13×0)

Rest 3 minutes

Gymnasty V4 – Workout #1

Gymnasty for the next 4 weeks will feature 4 different workouts. One for novice athletes, and one for advanced athletes.

Advanced

AMRAP 20:

1 pegboard ascent

6 weighted pistols (50/35lb.)

3 L-pull-ups

12 ft. handstand walk

Rest 60 seconds

Novice

AMRAP 20:

12 rope or ring rows

6 modified pistols

12 kb gorilla rows

24 shoulder taps

Rest 1 minute

Showstopper

Part 1

E2MOM x 7 sets:

Snatch high pull +hang snatch + snatch balance OR Overhead squat for novice athletes

Rest 3 minutes

Part 2

10-1

Handstand push-ups

Alternating dumbbell snatches (70/55lb.)

25 double-unders

Time cap: 15 minutes

Part 1

Build to your best TGU on each arm

Part 2

Double Decker

2 rounds:

3 sets, 30 seconds on, 30 seconds off:

Dumbbell clusters (50/35lb.)

3 sets, 30 seconds on, 30 seconds off:

Row for calories

3 sets, 30 seconds on, 30 seconds off:

Plate facing burpees

*Performed like the bar facing burpee, using a 45lb. plate*

Rest 3 minutes between rounds