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

5X2 Hang Snatch (just above knee) – work to a max double for the day

Conditioning
21-15-9
Bar Hop Burpees
Thrusters – 53Kg/35kg

*If space permits, perform bar facing burpees.

(15 minute cap.)

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

Strength

1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 2.5Kg-5Kg to last week’s number. Push this week to as close to maximal as possible.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning
Dirty Diane
15-12-9 of:
Power Cleans 85Kg/55Kg
Deficit Handstand Push Ups 6/4″

For time, 15 minute cap. Compare to November 22nd.

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

Skill
5X2 Hang Clean (just above the knee) and Jerks – work to a max for the day

Conditioning
EMOM ALAP 12
3 Touch and Go Power Snatches 60Kg/40Kg
6 Wall Balls
18 Double Unders

Friday
Gymnastics Warm Up
8 minutes, alternating:
Bar Muscle Ups/Chest to Bar Pull Ups
Strict Handstand Push Ups

Strength
5X4 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
3 x 400m Runs
Rest 1 minute between efforts. Aim to have the last one the fastest.

Saturday
14.5 – TBA (Last Open workout of 2014!)