Monday
Gymnastics
Muscle Ups

Skill
3-Paused Snatch. Pause for 2 seconds at just off the floor, just above the knee, at the hip (high hang), then finish the snatch. Work up to a heavy single.

Conditioning (Strength/Endurance Development)
Dianabeth
9 Power Cleans 100Kg/70Kg
21 Handstand Push Ups
7 Power Cleans 100Kg/70Kg
15 Handstand Push Ups
5 Power Cleans 100Kg/70Kg
9 Handstand Push Ups

Tuesday
Gymnastics
Chest to Bar Pull Ups
Handstand Push Ups

Strength
Back Squat: 1X20 – try to establish a true 20RM

Conditioning (Skill/Redline)
100 Double Unders
21 Wall Balls
21 Toes to Bar
15 Wall Balls
15 Toes to Bar
9 Wall Balls
9 Toes to Bar
100 Double Unders

Wednesday

Gymnastics
Toes to Bar
Wall Walks/Handstand Walks

Skill
Clean + Push Press + Push Jerk + Split Jerk. Work up to a heavy single.

Conditioning (Metcon Test – Skill/Endurance)
Amanda
9-7-5
Muscle Ups
Snatches (full) 60Kg/40Kg

Friday
Gymnastics
Rope Climbs

Skill
15 Minutes to Establish a 1RM Power Snatch

Conditioning (Redline)
EMOM ALAP 10
5 Bar Facing Burpees
5 Power Clean & Push Jerks 60Kg/40Kg

Saturday

Skill
15 Minutes to Establish a 1RM Power Clean

15 Minutes to Establish a 1RM Front Squat

Conditioning (Metcon Test – Aerobic Endurance)
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead Squats 45Kg/30Kg