Upper East Side

Time to get bendy: Four simple gymnastics drills for strength and mobility from Breaking Muscle

How often should you train? Here’s what Matt Foreman had to say, for Catalyst Athletics.

Warm up
3 rounds not for time, 10-minute cap:
5 OH barbell duck walks forward/backward
5 hang power snatches
5 OHS
5 drop snatch
5 snatches

Conditioning
In teams of two, divide reps however you want. All reps are cumulative.

Fitness
50-40-30-20-10 reps for time:
Plate ground to overhead
Jumping pull ups/ring rows
Burpees

Performance
50-40-30-20-10 reps for time:
Power cleans (135/95)
Pull ups
Bar-facing burpees