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 Hang Snatch – heaviest possible, rest 60 sec.

Conditioning
4 rounds for total working time of:

15 Hang Power Snatches 35Kg/20Kg
10 Pull-ups (rings touch chest at finish of pull)
15 Burpees

*Rest 1:00 after each round.

Tuesday
Gymnastics Warm Up
10 Minutes, Alternating:
Rope Climbs
Shoulder Touches

Strength
5X3 Tempo High Bar Back Squat @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

50 Double-Unders
30 Handstand Push Ups (reg standard)
20 Toes To Bar
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

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

7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

Conditioning

3 rounds for time:

Run 400m
14 Ring Dips
7 Power Clean & Jerks 75Kg/50Kg

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

Strength
7X3 Banded Deadlifts @ 50%

Conditioning
4 x 400m Run. Rest 1:1

Saturday
Skill
10 Minutes to Establish a 1RM Snatch

Strength
1 x 20 HBBS

Notes: The recommendation is 2.5Kg heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning
3 rounds for time of:

20 Pistols (alternating)
15 Burpees
10 Strict Pull-ups