Freestyle Lifts 2

Carl Paoli's Freestyle book 4 week gymnastics program with some lifts thrown in:

WOD:

4 x 6 Blocked push-ups (hands facing backwards)
      18 secs tripod position on floor (headstand progression)

1 x 10 Hinge, touch, drop and lift (hip hinge-touch feet-drop hips-raise arms overhead-stand)
3 x 8 Plate squats @10kg (hold plate in front of chest w/ straight arms)
1 x 20 Back squat @87.5kg

1 x 4 Power snatch @40kg
2 x 4 Full snatch @40kg-45kg

1 x 4 Power clean and push press @60kg
2 x 4 Full clean and push jerk @60kg-65kg

4 x 10 Burpees (focus on efficiency)

4 x 6 Horizontal ring rows w 2 sec negative (feet on box)
     10 Superman rocks