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

Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest or take your hand off the bar while switching from Front to Back Squats.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

Tuesday
Gymnastics Warm Up
Toes to Bar
Hollow Holds

Skill

15 minutes to establish a 3RM Hang Snatch

Conditioning

5 rounds for total working time of:

3/2 Muscle Ups (3 for the men, 2 for the ladies)
15 Burpees
15 Kettlebell Swings 24Kg/16Kg

Rest 1:1, 25 Minute Cap

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

Skill

15 mins to establish a 2RM Hang Clean + 1 Jerk.

Conditioning
Alternating EMOM for 10 Minutes:
Max Effort Double Unders
Max Effort Unbroken Chest to Bar Pull Ups

Double Unders do not need to be performed in one unbroken set. It’s recommended you skip for 40-50 seconds each round.

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

Strength

Front Squat/Back Squat: 4X7/13 @ 94% (of load used on Monday 28/10/2013) – rest 90 sec.

Conditioning

Amanda

9-7-5 of:

Muscle Ups
Snatches (full) 60Kg/40Kg

For time. 15 minute cap.

Saturday
Skill
Each Minute on The Minute Perform 1 Snatch

Notes: Start at 80% of your 1RM. If successful, add weight each minute. If you miss twice, drop the weight and finish out the 10 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats@ 80%
50 Burpees

20 Minute Cap: Regardless of where you are at 15 minutes start the second round of burpees.