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
5X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.

Conditioning

4 rounds for total working time of:

15 Burpees
25 Thrusters 20Kg

Work:Rest – 1:1, 2:1, 3:1

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

Strength
5X2 Tempo High Bar Back Squat @ 85% – rest 90 sec.

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

Conditioning

For time:

20 KB Snatches (10l/10r) 24/16Kg
20 Pistols (alternating)
20 KB Snatches (10l/10r) 24/16Kg
20 Pistols (alternating)
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 24/16Kg
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 24/16Kg

(20 Minute Time Cap)

Wednesday
Gymnastics Warm Up
10 Minutes, Alternating:
Toes To Bar
Ring Dips

5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

Conditioning

For time:

2 rounds of-

Run 400m
8 Strict Pull-ups

-then (no rest)-

40 Barbel Weighted Step ups (Front Rack – 20″ Box) 52.5Kg/35Kg

-then (no rest)-

2 rounds of-

Run 400m
8 Strict Pull-ups

Friday
Gymnastics Warm Up
10 Minutes, alternating:
Bar Muscle Ups
Ring Dips

7X3 Banded Deadlifts @ 55% Bar Weight

7 minute AMRAP of:

7 Hang Power Cleans 70Kg/45Kg
30 Split Jumps

*Rest 2 minutes – then:

Run 800m for time

Saturday
Skill
10 Minutes to establish a 1RM Clean & Jerk

Strength
1 x 20 HBBS

Conditioning
10 Chest to Bar Pull Ups
10 Wall Balls
8 Chest to Bar Pull Ups
15 Wall Balls
6 Chest to Bar Pull Ups
20 Wall Balls
4 Chest to Bar Pull Ups
25 Wall Balls
2 Chest to Bar Pull Ups
30 Wall Balls