A. Gymnastics Skills Warm-Up

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Squatted Strict Muscle-Up Transitions x 4 reps ( Ring Muscle upin lähtöjä maasta... ) vaihtoehtona Ring Rows x 8

Interval 2 – Elbow Drops x 4 reps (mountain Climber asennosta)

Interval 3 – Full Support Hold (on low rings) x 10 seconds ( L-sit ilmassa, tai kroppa suorassa ja ojentajapito )

B. Every 2 minutes, for 8 minutes (4 sets):

Pause Jerk x 3 reps ( kevyet painot niin tulee puhtaasti ja nopeesti )

(Pause Jerk = pause for 2 seconds in the bottom of the dip, then 1 second in receiving position

Merkkaa PAUSE JERK.