Monday
Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

15 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ).

Conditioning

15 minute AMRAP of:

10 Wall Balls 20/14lbs
10 Target Burpees
10 Chest to Bar Pull-ups
20 Wall Balls 20/14lbs
10 Burpees
10 C2B Pull-ups
30 Wall Balls 20/14lbs
10 Burpees
10 C2B Pull-ups
40 Wall Ball…

*Add 10 Wall Balls after every completed round.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Hollow Holds

Strength

High Bar Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

Conditioning

5 rounds of:

30 sec. Max Effort Power Snatches 52.5Kg/35Kg
30 sec. Rest
30 sec. Max Effort Double Unders
30 sec. Rest
30 sec. Max Effort Muscle Ups
30 sec. Rest

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
Weighted Chin Ups

Skill

15 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

Conditioning

For time:

50 Double-unders
21 Kettlebell Swings 24/16Kg
21 Handstand Push Ups
50 Double-unders
15 KB Swings 24/16Kg
15 HSPU
50 Double-unders
9 KB Swings 24/16Kg
9 HSPU

(15 Minute Cap.)

Friday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Wall Walks

Strength
High Bar Back Squat:1X8@85%, 1X5@90%, 2X2@95%­ quick up and down with no pause every set – rest 2:00

Conditioning
9 Minute Ladder:
3 Target Burpees
3 Toes to Bar
6 Target Burpees
6 Toes to Bar
9 Target Burpees
9 Toes to Bar
12/12
15/15…

Saturday

Skill
12 Minutes to Establish a 1RM Clean & Jerk.

Strength
10 Minutes to Establish a 3RM Front Squat.

Conditioning
As Many Rounds As Possible in 12 Minutes of:
5 Power Clean & Push Jerks 70Kg/45Kg
10 Chest to Bar Pull Ups