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

Skill

15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).

Conditioning

30-20-10 of:

Wall Balls 20/14 lbs
Kettlebell Snatches (15l/15r – anyhow) 24/16Kg

For time.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Chest to Bar Pull Ups
Strict Handstand Push Ups

Strength

High Bar Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes.

Conditioning

5 rounds for total reps of:

1 min. Max Effort Weighted Step-ups 45Kg/30Kg (alternating) on 20″ box
30 seconds Rest
1 min. Max Effort Toes to Bar
30 seconds Rest

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

Skill

15 mins to establish a 2RM Pause Clean & (pause three counts at the bottom of the knee) & Jerk.

Conditioning

100 Burpees
for time.

*Every two minutes (beginning at 0:00): 5 Strict Pull-ups. 12 Minute Cap.

Friday
Gymnastics Warm Up
8 minutes, alternating
Toes to Bar
Kipping HSPU

Strength

High Bar Back Squat: 1×5@70%, 3×4@80%

Conditioning

7 rounds for total reps of:

30 Seconds Max Effort Double-unders
30 Seconds Max Effort Power Snatch 52.5Kg/35Kg

Rest 1 minute between rounds.

Saturday
Skill

15 minutes to establish a 1RM Snatch

Strength
10 Minutes to Establish a 3RM Front Squat

Conditioning

“(Plus Sized) Helen”

3 rounds for time of:

400m Run
21 Kettlebell Swings 32/24kg
12 C2B Pull-ups

For time.