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 1RM 2 Position Hang Snatch (low hang-2″ from floor to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
Max Effort C2B Pullups (15 rep cap)
Max Effort Burpees

*Rest 1 minute.

Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Toes to bar
Ring Dips

Strength

High Bar Back Squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

Conditioning

4 rounds:

400m Run
5 Front squats @ 70%

Rest 1:1

For total working time.

Note: Racks should not be used for Front Squats.

Wednesday
8 minutes, alternating
Kettlebell Snatches
Shoulder Touches

Skill

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from rack).

Conditioning

3 rounds for total time of:

9 Handstand Push Ups
50 Kettlebell Swings 24/16Kg
9 Bar Muscle-Ups

Rest 2 minutes between rounds.

Friday
Gymnastics Warm Up
8 minutes, alternating:
Strict Handstand Push Ups
Strict Pull Ups

Strength

HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

Conditioning

5 rounds for total working time:

15 Lateral box jump-overs 24/20″
15 Push Press 52.5Kg/35Kg

Rest 2 minutes between rounds

Note: Lateral jump-overs should be done with a touch on top of the box.

Saturday

Skill

15 minutes to establish a 1RM Clean & Jerk

Conditioning

Run 800m

-then-

3 rounds:
25 Pull-ups
8 Power Snatches 60Kg/40Kg

For time.