Monday
Gymnastics
Muscle Ups

Skill
10 mins to work to a 3RM Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 1:30 between drop (percentage) sets

Conditioning (Redline/Muscular Endurance)
Run 800m
50 Thrusters
30 Pull Ups

Tuesday
Gymnastics
Handstand Push Ups
Chest to Bar Pull Ups

Strength
1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%

2) a href=”https://vimeo.com/57544376″ target=”_blank”>Front Squat: 1X5@70%, 2X5@75%

Conditioning (Muscular Endurance)
30 Muscle Ups for time.

Wednesday
Gymnastics
Toes to Bar
Handstand Walks

Skill
10 mins to work to a 3RM Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

Conditioning (Strength/Redline)
5 Round of:
7 Power Snatches 60/40Kg
15 Wall Balls
30 Double Unders

(15 min cap.)

Friday
Gymnastics
Bar Muscle Ups

Strength
1) Back Squat: 1X8@70%, 1X8@75%, 1X8@80%
2) a href=”https://vimeo.com/57544376″ target=”_blank”>Front Squat: 1X5@65%, 2X5@70%

Conditioning (Open Workout)
“13.4″
7 Minute Ladder:
3 Clean & Jerks 61Kg/43Kg
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9/9
12/12…

Saturday
9am/10am Classes only

1) 12 Minutes to Establish a 1RM Snatch

2) 12 Minutes to Establish a 1RM Clean & Jerk

7 minute ladder
2 Dumbbell Push Presses
2 Kettlebell Swings
4 Dumbbell Push Presses
4 Kettlebell Swings
6/6
8/8…