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

Skill
15 minutes to establish a 3RM Hang Snatch (top of knee).

Conditioning
21-15-9
Wall Balls
Chest to Bar Pull Ups
-straight into-
15-9-6
Power Snatch 52.5Kg/35Kg
Pistols

20 Minute Time Cap. Post times for both pieces.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Rope Climbs
Strict Handstand Push Ups

Strength
HBBS: 1X5@60, 1X3@70%, 2×5@75%

Conditioning
Run 400m x 5
Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Wall Walks
Kettlebell Snatches

Skill
15 minutes to establish a 2RM Hang Clean + Jerk (the weight may be dropped after the Jerk).

Conditioning
Alternating Each Minute on The Minute for 10 total minutes:
12 Burpees
1 Set Unbroken Chest to Bar Pull Ups

Friday
Gymnastics Warm Up
8 minutes, alternating:
Strict/Weighted Pull Ups
Handstand Walks

Strength
HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.

Conditioning

10 Handstand Push Ups
1 Power Clean 60Kg/40Kg
9 HSPU
2 Power Cleans
8 HSPU
3 Power Cleans
7 HSPU
4 Power Cleans
6 HSPU
5 Power Cleans

1 HSPU
10 Power Cleans

Saturday
Skill
15 Minutes to Establish a 1RM Snatch.

Run 800m
20 Muscle-Ups
Run 400m
40 Push Press 52.5Kg/35Kg
Run 800m