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
10 min to work to a max 2-Position Snatch (1. hi-hang/power position – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

Conditioning

Karen

150 Wall Balls 20/14#

For time. 10 Minute Cap.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Holds

Strength

High Bar Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning

9 minutes to complete:

30 Shoulder to Overhead 40Kg/30Kg
20 Burpees
15 Toes to Bar
20 Shoulder to Overhead 55Kg/40Kg
30 Burpee
15 Toes to Bar
Max Effort Shoulder to Overhead 70Kg/50Kg in the remainder of the 9 minutes.

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
Wall Walks

Skill

10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.

Conditioning

21-15-9 of:

Power Cleans 60Kg/40Kg
C2B Pull ups

For time. 15 Minute Cap.

Friday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Strict Chin Ups

Strength

High Bar Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

10 Handstand Push Ups
30 Deadlifts 60Kg/40Kg
20 HSPU
20 Deadlifts 80Kg/55Kg
30 HSPU
10 Deadlifts 100Kg/70Kg

15 Minute Cap.

Saturday

Skill
10 Minutes to Establish a 1RM Snatch.

Strength
10 Minutes to Establish a 3RM Front Squat.

Conditioning
50 Thrusters 20Kg/15Kg
75 Double-Unders
5 Muscle Ups
25 Thrusters 40Kg/25Kg
50 Double-Unders
7 Muscle-Ups
10 Thrusters 60Kg/35Kg
25 Double-Unders
9 Muscle-Ups