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

Skill
7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning (Metcon Test)
Diane
21-15-9
Deadlifts, 102Kg/70Kg
Handstand Push Ups

15 minute time cap.

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

Strength
1) High Bar Back Squat: 1X20 @ 90% of last week – rest 2:00 (before #2)

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

Conditioning (Local Muscular Endurance Development/Speed Work)
EMOM ALAP 10
3/2 Unbroken Muscle Ups
3 Touch & Go Power Snatches 60Kg/40Kg
-straight into-
AMRAP 5
30 Double Unders
10 Burpees

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

Skill
7X1 Hang Clean (just above the knee) and Jerk – work to a max for the day

Conditioning (Aerobic Capacity)
Run 800m
40 Wall Balls
40 Kettlebell Swings 32Kg/24Kg
Run 800m

20 Minute time cap.

Friday
Gymnastics Warm Up
5 Rope Climbs, rest 60-90 seconds.

Strength
5X5 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning (Heavy Metcon)
5 Rounds of
5/3 Bar Muscle Ups
10 Power Clean & Push Jerks (70Kg/45Kg)
Run 200m

18 Minute Time Cap.

Saturday
Skill
1) 15 Minutes to Establish a 1RM Snatch

2) 15 Minutes to Establish a 1RM Clean & Jerk

Conditioning (Chipper)
70 Double Unders
50 Kettlebell Overhead Lunges (25 each arm)
30 Toes to Bar
10 Handstand Push Ups

15 minute cap.