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

7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

Conditioning

For time:

30 Push Press 52.5Kg/35Kg
30 Over-the-Box Jumps 24/20″ (touch top)
30 Pull-ups
30 Handstand Push Ups

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

Strength
5X5 Tempo HBBS @ 75% – rest 90 sec.

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

Conditioning

3 rounds for time of:

Run 400m
10 Thrusters 52.5Kg/35Kg

Wednesday
Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Strict Handstand Push Ups

Skill
7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

-then-

6 rounds for total working time of:

20 Kettlebell Swings 24/16Kg
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

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

Conditioning

(Power) Elisabeth

21-15-9 of:

Power Cleans 60Kg/40Kg
Ring Dips

For time.

Rest 10-15 minutes then
Run 400m x 4
Rest two thirds, rest two thirds, rest 1:1

Each run is a maximum effort.

Saturday
Skill
12 Mins to Establish a 1RM Snatch

Strength
1 x 20 High Bar Back Squat

Conditioning
9 Bar Muscle Ups
18 Kettlebell Snatches 24Kg/16kg
200m Run
7 Bar Muscle Ups
14 Kettlebell Snatches
200m Run
5 Bar Muscle Ups
10 Kettlebell Snatches
200m Run