Monday
Gymnastics
Muscle Ups

Skill
Pause Snatch (3 count pause @ knee): work to a heavy (but perfect) double for the day

Conditioning (Metcon Test)
Helen
3 Rounds of
400m Run
21 Kettlebell Swings
12 Pull Ups

(18 Minute Cap.)

Tuesday
Gymnastics
Chest to Bar Pull Ups
Handstand Push Ups

Strength
1) Back Squat: 1X8@70%, 1X6@75%, 1X4@80%

2) Front Squat: 3X5@70%

Conditioning
EMOM ALAP 10
5 Unbroken Push Jerks (60Kg/40Kg)
7 Unbroken Toes to Bar
21 Double Unders

Wednesday

Gymnastics
Toes to Bar
Wall Walks/Handstand Walks

Skill
Pause Clean (3 count pause @ knee) + Jerk: work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning (Games 09 Event 5)
3 Rounds of:
30 Wall Balls
30 Hang Snatches 35Kg/20Kg (hang from below the knee)

(15 Minute Cap.)

Friday
Gymnastics
Bar Muscle Ups

Strength
1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning (Strength/Skill Development)
3 Rounds of:
10 Deadlifts 140Kg/95Kg
20 Pistols (alternating)
50 Double Unders

(15 Minute Cap)

Saturday

Skill
1) 12 Minutes to Establish a 1RM Snatch

2) 12 Minutes to Establish a 1RM Clean & Jerk

Conditioning (Aerobic Development)
Run 1 mile.