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 1RM Hang Snatch (top of knee).

Conditioning

4 rounds for total working time of:

30 Kettlebell Swings 24/16Kg
15 Burpees
40 Double-Unders

Rest 1:1
(20 Minute Cap)

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Strict/Weighted Chin Ups
Hollow Holds/Hollow Rocks

Strength
Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 2 minutes.

Conditioning
7 Minute Ladder
3 Handstand Push Ups
3 Power Snatches 45Kg/30Kg
6 Handstand Push Ups
6 Power Snatches
9 HSPU
9 Power Snatches…

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Kettlebell Snatches

Skill
15 minutes to establish a 1RM Hang Clean + Jerk.

Conditioning
Alternating Each Minute on The Minute for 10 total minutes:
1 Set Unbroken Wall Balls
12 Burpees

Friday
Gymnastics Warm Up
8 minutes, alternating:
Chest to Bar Pull Ups
Handstand Walks

Skill
15 minutes to establish a 1RM Snatch Balance.

This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.

Strength

2) 30 minutes to establish a 1RM HBBS.

Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Saturday
Skill

15 Minutes to Establish a 1RM Clean + Jerk.

Conditioning

Grace

30 Clean and Jerks 60Kg/40kg

(10 Minute Cap)
-rest 5 minutes-
800m Run