Monday
Gymnastics Warm Up
10 Minutes, Alternating:
Kettlebell Snatches
Strict Handstand Push Ups

Skill
7X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.

Conditioning
For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders

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

Strength
5X3 Tempo High Bar Back Squats @ 75% – rest 60 sec.

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

Conditioning

For time:

20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24/20″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 Kettlebell Swings 24/16Kg
20 Wall Balls 20/14#

*Strict 20 minute cap.

Wednesday
Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Ring Dips

Skill
7X2 Hi-Hang Clean + 1 Split Jerk – heaviest possible, rest 60 sec.

(Clean Learning Progression)

Conditioning
3 rounds for total working time of:

10 Handstand Push Ups
15 Toes To Bar

Friday
Gymnastics Warm Up
10 Minutes, Alternating:
Bar Muscle Ups
Kipping Handstand Push Ups

7X3 Banded Deadlift @ 55%

*Notes: Purple Band for DL up to 90Kg, Red Band for DL up to 135Kg, Blue Band for DL above 135Kg.

Conditioning
4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort.

Saturday
Skill
10 minutes to establish a 1RM Clean & Jerk.

Strength

1X20 High Bar Back Squat

*Notes: The goal is to use more weight than last week. Make sure to hit absolute depth with every rep.

Conditioning

For time.

20 C2B Pull-ups
10 Snatches 52.5Kg/35Kg
15 C2B Pull-ups
7 Snatches 52.5Kg/35Kg
10 C2B Pull-ups
5 Snatches 52.5Kg/35Kg