Monday
Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds
Skill
7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

Conditioning

10 minute AMRAP of:

6 Deficit Handstand Push Ups (6″/4″ deficit)
30 (steps) Barbell Lunges (front rack) 45Kg/30Kg
60 Double-Unders

Tuesday
Gymnastics Warm Up
10 Minutes, Alternating:
Rope Climbs
Ring Dips

Strength
5X2 Tempo High Bar Back Squat @ 80% – rest 60 sec.

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

3 rounds for time of:

Run 400m
7/5 Muscle Ups
21 Kettlebell Swings 32/24Kg

Wednesday
Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Freestanding Handstands/Handstand Walks

Skill
7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

Conditioning

14 Thrusters 52.5Kg
15 HR Pushups
10 Thrusters
15 HR Pushups
6 Thrusters
15 HR Pushups

Friday
10 Minutes, Alternating:
Bar Muscle Ups
Kipping Handstand Push Ups
3X10 Deadlifts @ 70% – rest exactly 2:30

*Notes: Deadlifts should be unbroken touch and go reps.

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

Saturday
Skill
12 Minutes to Establish a 1RM Clean & Jerk

Strength
1 x 20 HBBS

Conditioning
50 Wall Balls 20/14#
50 C2B Pull-ups
50 Pistols (alternating)
50 Dumbbell Snatches (alternating) 20Kg/12.5Kg