Gymnastics:
- L sit
- Planche progressions
- Ring holds
- 4 rounds
For the L sit, aim to get your legs straight and toes as high as possible for just 5-10 seconds per round. Ring holds should be slow and controlled, Planche progression 5-10 seconds also.
W.O.D.
- Snatch
1 every 20 seconds, 12 minutes
Intensity comes down a bit today, focus can be on good form and fast lifts (this workout can be tougher than it looks though). You can do full squat snatches to increase the amount of ‘work’ done in the 12 minutes, even add an overhead squat after the snatch. If your focus is more on achieving max lifts, you can start lighter and build the weight up to 60-70%. After the 12 minutes, take 2 minutes rest then build to max, resting 1 to 2 minutes between lifts.
