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

Skill
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Run 400m (all out)
Max Effort Chest to Bar Pull Ups

Rest 2:00 after each round.

*Note: Each 400m run should be all out. Do not strategize to allow for more C2B.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Strict Handstand Push Ups
Strength

High Bar Back Squat: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes.

Conditioning

3 rounds for time of:

50 Double-Unders
20 Steps Overhead Lunges in place 52.5Kg/35Kg
25 Burpees

For time.

Wednesday
Gymnastics Warm Up
8 minutes, alternating
Kettlebell Snatches
Handstand Walks

Skill
1) 15 minutes to establish a Max 3 Position Clean & Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean + Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Conditioning
30-20-10
Burpees
Wall Balls
Toes to Bar

Friday
Gymnastics Warm Up
Strict Pull Ups
Kipping HSPU

Strength

HBBS: 1X6@65%, 1X6@75%, 2X6@80%

Conditioning

3 rounds:

30 Alternating pistols
Toes to Bar
10 Wall Walks

Saturday
15 minutes to establish a 1RM Push Press

Conditioning
3 x 800m Run, rest 1:1

*Notes: Run at a 90% pace, aim for negative splits. If you are a sub 3 minute 800m runner, do 4 runs.