Monday
Gymnastics Warm Up
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Strength
A) Snatch High Pull 3 x 5
-Hip Flexor Stretch (30 Seconds)-
B) Behind The Neck Snatch Push Press 3 x 5
-Crossover Stretch (30 Seconds)-

Conditioning
Helen
3 Rounds of
400m Run
21 Kettlebell Swings
12 Pull Ups

(18 Minute Cap.)

Tuesday
Gymnastics
Strict Pull Ups
Hollow Holds

Strength
1) Back Squat: 1X8, 1X6, 1X4

2) Front Squat: 3X5 (comfortable)

Conditioning
EMOM ALAP 10
5 Dumbbell Push Presses
7 Abmat Sit Ups
21 Single Unders

Wednesday
Gymnastics
Tuck Holds
Wall Walks

Strength
A) Power Clean 5 x 3
-Pigeon Stretch (30 Seconds)-
B) Turkish Get Up 5 x 1 each arm.
-Tactical Frog (30 Seconds)-

Conditioning (Games 09 Event 5)
3 Rounds of:
30 Wall Balls
30 Kettlebell Snatches

(15 Minute Cap.)

Friday
Gymnastics
Chin Ups

Strength
1) Back Squat: 3×8, heavier each set.
2) Front Squat: 1X5, comfortable.

Conditioning (Strength/Skill Development)
3 Rounds of:
10 Double Kettlebell Swings
20 Box Steps
50 Single Unders

(15 Minute Cap)

Saturday
Strength
1) 15 Minutes to Establish a 1RM Push Press

2) 15 Minutes to Establish a 1RM Front Squat

Conditioning (Aerobic Development)
Run 1 mile.