Monday
Gymnastics Warm Up
8 minutes, alternating:
Chest to Bar Pull Ups
Wall Walks

Skill
5X2 Snatch @ 75-80% – do not go above percentage

Conditioning

3 rounds for time of:

60 Double Unders
6/4 Muscle Ups
12 Kettlebell Swings 32/24Kg

(15 Minute Cap.)

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted/Strict Chin Ups
Hollow Holds

Strength

20 mins to establish a 1RM High Bar Back Squat

Notes: Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 100Kg, walk out with approximately 110Kg. After your “Walkout:, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning
EMOM as long as possible (stop at 12)
3 Handstand Push Ups
5 Toes to Bar
7 Power Cleans 60Kg/40Kg

*Notes: All three movements need to be completed within the minute, unbroken and the power cleans should be touch and go. Once you can’t complete a round unbroken drop the reps and hold at that for the remainder of the time. E.g. if you start with 3/5/7 and then drop to 1/2/4 towards the end record that. If you feel you can’t sustain 3/5/7 for at least half the workout start with a lower rep scheme.

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

5 x 2 Clean and Jerks @ 70-75% – do not go above percentage

Conditioning

5 rounds of:

5 Hang Cleans (full) 70Kg/45Kg
10 Wall Balls
15 Burpees

Rest 90 secs between rounds

(20 Minute Cap.)

Friday
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

15 Minutes to establish a 1RM Snatch

Conditioning
5 x 200m Run, rest 60 seconds between efforts. Aim to have the last round the fastest.

Saturday
14.2 – TBA