Weightlifting/ Gymnastics Movement Skill Development
Overhead lunges
Burpees to plate
Hollow pull-ups
Tri-modal Conditioning, Mid- Long Duration
“YMCA Chipper”
50 overhead lunges
50-meter sled push
50 burpees to plate
50 double-unders
50 pull-ups
After-Hour Accessory Strength/ Speed Exercise
Speed/power: 5 sets of 3 power snatches. Load: 80% 1RM
Strength: Find a new shoulder- press 5RM. Goal 2-5# increase.
